EMOM x10:
Odd: 3 Squat clean and Jerks (you choose weight)
Even: 3 Squat Snatches (you choose weight)

(Set up 2 bars and alternate every minute)

20min EMOM
(tempo 2020)
1) 6-10 HSPU strict
2) 6-10 Pullups strict
3) 5+5 Pistols
4) 6-10 RIng Dips strict
5) 6-10 TTB strict

3 x 3 turkkilainen ylösnousu kahvakuulalla / käsi

Merkitse tulos vasen/oikea, vasen/oikea, vasen/oikea.

100 m Run
3 burpees
x 4 times

1, 2, 3... -> 19 Reps of: Power Clean 42,5/30kg
19, 18, 17... -> 1 Reps of: TTB

(30min)

50 x ring muscle-up

BS(heavy): 5x5

Shoulder press 4x6

12 min EMOM

Snatch x 2 (60-70 %)

A.
Four sets of:

Weighted Pull-Up x 3 reps
Ring static hold x 30-45 seconds (accumulated)
Rest 2 minutes

B.
20 min amrap In teams of two alternating rounds:

10 Kipping pull-ups
5+5 Pistol squat or 10 heavy goblet squat
10 push up
100 Meter Sprint

One works, one rests!