Voima
E3MOM, 4 rounds
seated kb press 6+6

WOD
10min amrap
15cal ergo
15 goblet squat

3x
10min ON/2min OFF

”I Go-You Go”

A. 12/9 Cal Row
8 Box Jump Overs

B. 12/9 Cal SkiErg
8 Sit-ups

C. 12/9 Cal Bike
8 Box Jump Overs

Bar muscle up 2/2

EMOM 6 : 1-3 Bmu / hips to Bar / 90 degree hold

EMOM 6:
1. 10-15 box dips
2. 15-20 pull down with band

TABATA: lower ABS & upper abs

A)
Daily max of :
Cluster + Sq. Clean & 2 Jerk

• Tng Clean After the cluster
• build up in about 5 sets

B,
Every 5 mins x 3 sets
10 Power Clean @50/35kg
20 Double under
10 Front squat @50/35kg
30 Double under
10 STOH @50/35kg
40 Double under
Remaining time is rest!
Goal: sub 3 mind each set!
Score is slowest split!

Once in each station 5min. work
row
battle ropes
bike
renkaan kääntö
ski
farmers carry
rest 2min. between stations

Intervals

6rounds:
30s On/ 30s Off
1) ski
2) shuttle run
3) bike
4) wall walk

For time
21 db snatch, arm 1
21 lateral burpee over db
21 db snatch, arm 2
21 lateralt burpee over db
15 db snatch, arm 1
15 lateral burpee over db
15 db snatch, arm 2
15 lateralt burpee over db
9 db snatch, arm 1
9 lateral burpee over db
9 db snatch, arm 2
9 lateralt burpee over db

Rx: 22,5 / 15
TC: 15

Warm Up (15min)
2 rounds
2 min cardio
10/10 single leg rdl
10/10 single arm upright row
10/10 single arm floor press
10-20 hollow rocks

Strenght (25-30min)
Bench Press 12-10-8 and 6-12 reps, building in weights
Deadlifts 12-10-8 and 6-12 reps, building in weights
rest 2-3 min bwn sets

Metcon
8 min amrap
8 kb swings
8 push ups
8 abmat sit ups

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
3x[1-2+4 reps/leg]@RPE9 *could do 1 more reps, rest btw sets 3-4min *target load of ~80-85% jerks

Voima
E3MOM, 3 rounds
single arm DB shoulder press 10+10

WOD
PariWOD you go, i go
20min amrap
50 cal ergo
50 push press
50 sit ups
50 box step up