Voima
E3MOM, 3 rounds
8-10 Goblet squat w/ 2xKBs

WOD
10min amrap
8 cal ergo
8+8 hang db snatch
8 sit ups

A1: Kneeling clapping push ups 8x3
A2: Squat jumps 8x3
B1: Archer push ups 3set (L+R=1rep)
B2: Bulgarian split squat 3set
C1: SA DB press 2set
C2: Wall sit 2set
D: DB Shoulder flys 1xMax
E: Supine triceps DB extensions 1xMax

1) DB press *10+10 + row, cal
2) Goblet squat *10 + ski, cal
3) KB row *10 + bikex, cal

Machines are for recovery, rpe 3.5/5

A)
12/10 cal row
10 DB hang snatch
Burpee over DB

B)
12/10 cal row
10 DB hang snatch
Shuttle run

Score = burpee + run total

1k air runner
1k ski
2k assault bike
20 strict pull up
1k air runner
50 burbee
1k assault bike
1k row
1k air runner
40 lunge
1k assault bike
100 wallball

FOR TIME
3 rounds:
10-8-6-4-2 Thrusters (42,5 / 35)
5-4-3-2-1 Bar facing burpee
- Rest 3 between rounds -
TC: 17min

This is supposed to be 90+% effort so go hard and push yourself! 💪Target ~3min per round (no rest included).

OPTIONAL COOL DOWN
2-3 SETS
5 Up Dog to Down Dog
:30 Reverse Plank Hold
1:00 Scap/Spinal Lacrosse Ball Smash/Side*
*Place lacrosse ball behind shoulder, b/t scapula and spine. Place arm overhead. Focus on deep breaths.

Alussa kahdella stopilla, sitten yhdellä, loput ilman stoppia.

A: SL Bulgarian split squat 5set
B: SL Hip thrusters 3set
C: Jane Fondas 2set
D: FC SL posted calf raises 2set

Wide grip Bench press 10-10-8-8 reps