3 rounds for max reps:
3 min AMRAP:
• 3 Deadlifts 225/155#
• 6 Push-ups
• 9 Box Jump Overs 24/20”
1 min Rest
Goal: 240 reps. To achieve this, average 4.5 rounds for each round.

3 rounds:
7 thruster
7 burpee over bar
7 pull ups

3 rounds:
5 thruster
5 burpee over bar
5 pull ups

• switch after full rounds

E2MOM 14min
2 power snatch + 2 squat snatch

Deadlift 4 x 3

EMOM15:
a) bike / ski erg / air bike
b) wall walk
c) lateral box step up
d) s.a. carry (anyhow)
e) rest

rest 2

EMOM15:
a) row
b) wall supported HS hold (wall facing or normal)
c) high box jump
d) s.a. kb/db walking lunge (anyhow)
e) rest

Target: Work at zone 2 (60-70% of HR max). Pace your work and rests as needed.

Back squat
1. Build up to today's heavy 4
2. 4x4 @80-90% of 1

For time
10-8-6-4-2
Bar-facing burpees
Hang power cleans
Bar-facing burpees
Front squats

Time cap 15min

-12/10cal row
-12 push-ups
-11,12,13,14 wall ball 8/5-7kg

Voima
E3MOM, 3 rounds
Pike Push up x 5-10

WOD
20min amrap w/partner
30 ground to overhead (plate)
30 Box step up
30 ring row

3x

-2 clean pull + 2 hang squat clean
*2min rest