E3MOM

Buy in 30 DU unbroken
3 front squats

2-3 rounds:

3-10 strict pull up
10+10 Db seated press
10 snowangel

For time
1 Bar over Burpee

2 Power Clean 

3 Front Squat

4 Push Press 

5 Pull-Up

6 Broad jump

7 Wallball

8 DB Snatch (single db)

9 TTB

10 Double DB Thruster 

11 V-Up

12 Devils Press

Add one exerise per round.

Barbell 25kg
Db 12,5kg

Max rep of pushup, TC 1min

Voima
E3MOM, 4rds
Strict pull up 6-8
matala tanko

WOD
3 rounds 30/30
up down
Ground to overhead (plate)
worm push up
WB
sit up/vatsarutistus

Week 2/16: Inverted Juggernaut Method
Deadlift
- 1 set of 5 reps at 55% NT1RM
- 1 set of 5 reps at 62,5% NT1RM
- 7 sets of 3 reps at 67,5% NT1RM
- 1 set of 3+ reps at 67,5% NT1RM (not to failure)

1x Tempo split jerk (3sec down)
1x Split jerk

12'AMRAP
10m bear crawl
16 (8/8) one arm DB hang clean @22.5/15kg
6 pull up/ ring row

4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Assault bike

4 Rounds for quality
4 Jefferson curls
4 Russian pullover
4 Kneeling jump to box jump
4-minute Assault bike