5 sets of 3 Shoulder Presses
Set 1: @60%
Set 2: @70%
Set 3-5: @75%
- Rest 2min btw sets

For time

• 40 ground-to-overheads with a ruck
• 1,600-meter ruck
• 30 ground-to-overheads with a ruck
• 1,600-meter ruck
• 20 ground-to-overheads with a ruck
• 1,600-meter ruck

♀ 35 lb
♂ 45 lb

Kdldlld
Kdkdk

A) Easy warm up: 12min
- 200m row
- 8+8 WGS
- 8 high box step up
- 8+8 KB gorilla row
- 16 alt KB swing

B) Little faster: YGIG 12min
Split the reps
- 20 wall ball
- 40 rope jump
- 20 kb swing, OH
- 40 rope jump
- 20 sit up

C) Lets go: YGIG 12min AMRAP, alt 1&2
1. 6/8 Cal row & 4 burpee
2. 8 box jump & 4 DB CJ

E5MOM x 3

3+3 turkish get up
6+6 deadbug

• remaining time easy machine of your choice

E2MOM for 2 rounds:
1) 10 Deadlifts + Deadlift hold
2) 10 Ab-wheels + Plank hold
3) AMRAP: 10 AMSU + 10 Back extensions
4) Rest

12min AMRAP with a partner:
8 Deadlifts
6 Hang power cleans
4 Push jerks

Warm up
With Air Bike OR ROWER
3 sets of 40s easy, 20s moderate, 10s fast. rest 20-30 sec and repeat.
then some band work for shoulders/glutes as we used to do.
then

3 rounds, starting with barbell and 3rd round with wod weights
5 hang power cleans
2 bar facing burpees
5 front squats
2 bar facing burpees
5 STOH

20 db dl
20 squat (db front squat or air squat)
20 boxjump or step
20 wallball
20 plank walk
20 kb swing

Voima
E3MOM, 4 rounds
seated kb press 6+6

WOD
10min amrap
15cal ergo
15 goblet squat