3 Rounds @ RPE 8 (2 RIR)

8-12/side FR KB box step ups
8/side Single leg deadlifts
8-12/side Copenhagen plank lift-offs

Voima
E3MOM, 4rds
DB Bench press 8-10

WOD
21-15-9-6-3
air squat
push press

4 rounds @ steady pace
10 Box pike handstand steps
8 Blackburns
6 Thoracic bridges
4 Dead hang single arm turns
2 e/side 90/90 to external rotations

3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Muscle-up push-ups
5 Ball slams
5/side Single leg DB snatch
10 V-ups
5:00 Bike Erg @ easy pace

Bent over row 12-10-8-6 reps

EMOM 36

Minute 1 : Bike 15/10 Calories
Minute 2 : 10 Strict Knee Raise
Minute 3 : 7 + 7 Hang Dumbbell Snatch 15/10kg
Minute 4 : Row 15/10 Calories
Minute 5 : 15 Sit-Ups
Minute 6 : 15 KBS Deadlift 24/16kg

For reps

• 1 minute of double-unders
• 1 minute of alternating single-leg squats
• 1 minute of hang clean and jerks
• 2 minutes of double-unders
• 2 minutes of alternating single-leg squats
• 2 minutes of hang clean and jerks
• 3 minutes of double-unders
• 3 minutes of alternating single-leg squats
• 3 minutes of hang clean and jerks

♀ 95 lb
♂ 135 lb

5 sec hollow hold
5 hollow rocks
5 tuck-ups
5 v-ups
5 sec hollow hold

Active recovery

10 wallballs
10 kb swings
10 push-ups
10 burpees