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

Takakyykky

A,
Clean & Jerk 2-2-2-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - for time:
100 Clean & Jerks, 61/43kg
Partner Run, 800 m
50 Power Snatches
Partner Run, 400 m
25 Ring Muscle-ups
Partner Run, 200 m

Complete in teams of 2.

Partners work together to complete the barbell work. Break up reps any way you want.

Goal
Sub 35 mins

C,
For quality:
5 Tempo Dumbbell Pull Overs, pick load
Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m

Tempo Dumbbell Pull Overs- 3 secs down and up; RPE 5/10

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roll
10 SLOW Rower Hamstring Curls
-Rest as Needed b/t Sets-

AMRAP 6

10 kipping pull-ups
15 GHD situps

Rest 3 min

AMRAP 6

6 cal ski
3 wall walk

Alkulämmittely
10-15 min

Kuminauhalla:
taaksetyöntö
päänylivienti
vipunostot sivulle -eteen
pystypunnerrus
ulkokiertäjät
eteentaivutus + soutu
kyykky + loitonnus
lattialla takareiden pumppaus
lattialla lonkkien avaus

Circuit
4 kierrosta 60 s / 30s

1. rengassoutu
2. sivukävely kumpparilla
3. kyykky + pallon heitto seinään
4. selän nosto pallon päällä
5. penkkipunneruus KP
6. kierto tangolla

Clean & Jerk
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Add weight to 1 rep

5 x 10

30 MIN AMRAP

• 2 min erg
• 10 Sumo DL 2x24kg KB
• 10 Burpees

Complete as many rounds as possible in 5 minutes of

• 12 front squats (♀ 85 lb ♂ 125 lb)
• 12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of

• 9 front squats (♀ 105 lb ♂ 155 lb)
• 9-cal. bike