Voima
E3MOM, 3 rounds
single arm ring row 8+8

WOD
5 rounds 30s work/20s rest
goblet squat
kb snatch alt
kb press
russian twist

Push press 5x5 reps

15 km row

EMOM 24min
1) 15cal Row
2) 5+5 DB Hang Power Clean & Jerk
3) Rest

EMOM 10
4 1 leg toes to bar
+
2 strict c2b

• Tripod handstand practice
• 3x5: 3s negative box handstand push up

Shoulder press 5x5 reps

1x6, 2x5, 2x4

3 rds
10 abmat sit up
25 sec hollow hold
10 leg throw

3 X
6 Bench press (barbell)
10 Strict pull-up

3 X
10 Incline DB bench press (heavy)

3 X
10 Seated DB shoulder press (2xdb)

3 X
Wide push-up to failure

3 X
15 Strict dip
20 DB bicep hammer curls (10+10)

3 X
10+10 Banded chest flyes
10 Banded lateral pull downs (band+stick)

Core workout:
16 rounds - 4 movements
40s work - 20s rest