A) 40 min EMOM
1 min: 3-5 strict HSPU
1 min: 10-12 box step up wbumbells
1 min: 10 clean & jerk unbroken 40/30 kg
1 min: 10-15 GHD sit-ups
1 min: 5/5 OH lunge 40/30 kg

B) 10 min emom, gymnastics complex

Toes to bar+
Pull up +
Chest to bar +
Bar muscle up/hip to bar

Toistot kaikki putkeen. Mikäli bar mu ei mene niin tee hip to bar

20 min of mobility