Voima
E3MOM, 4 rounds
strict pull up x3-6
* -kuminauha/matala tanko*

WOD
PariWOD: You go, I go
Amrap 16min
16 WB ground to overhead
16 wall ball
16 sit up w/wall ball (face to face)
Ergo 16cal

Sumo good morning 3 x 20

5x5 back squats

"Some Fortitude II"

Emom15:
A) 9-12 cal row
B) 9-12 burpee / up & down
C) rest

Target: work 40-50s per minute. Tailor reps/cal accordingly.

For time
4 sets of
20 cal row
10 lateral burpees over the erg
20 x
10 lateral burpees over the erg
20 cal row
Rest 2' between sets
X= 1) dumbell snatch 24kg
2) single arm dumbell thrusters 10+10
3) dumbell cej
4)single arm dumbell oh squat 10+10

Romanian deadlift 3 x 5

A: Snatch max.
B: Clean and Jerk max.

Warm-up:

3x
18/15 Calories row erg
10 Upright rows with snatch grip
10 Overhead squats
10 Push-ups
20 Reverse lunge steps

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Snatches

Build up to a heavy set of (Snatch + hang snatch) in 12:00 minutes.

Then
5 sets of (Snatch + hang snatch) @ 85-90%

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Metcon:

Every minute on the minute for 14:00 minutes:
250/200m row
12 Bench press @ 50%

Right into

3 rounds for time:
10 Squat snatches 60/40kg
30 Wallball shots 14/8lb

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Bonus:
5 x 10 Pendlay rows
5 x 10 Behind the neck barbell tricep extensions

Core:
3x
12+12 1-Arm windmills
12 Strict toes to bar

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Emom 7
12/8 cal row partner A
Max wallball on remaining time partner B
Rest 2 min
Emom 7
12/8 cal row partner B
Max wallball on remaining time partner A
Score - total wallballs performed

BB Front rack walking lunges 5x12steps
+
100 Shoulder press for time 20/15kg
Every time you drop the bar 10 burpee penalty.