4x6 Sumo deadlift

4 sets
Hang DB split snatches 6/side
rest 1 min between

EMOM 12

1 Minute : 7 Dual DB Hang Snatch
2 Minute : 11 Bench Press @ 75% BW
3 Minute : Rest

Strict Pull-Ups ( Weighted )

5-5-5-3-2-1

Or

Incline Dumbbell Row

8-8-8-5-4-3

Go Every 2:30

5x3 Deadlift @70%
- Rest 2min

EMOM 30

30-40 sec On

1. OHS (light barbell/ Stick)
2. Abmat
3. DB Snatch
4. Ergo
5. Rest

5 x
8-12 kulmasoutu BB
1min lepo välissä

5x
5-12 Pull-ups
1.30min lepo välissä

100 Sit-up w/abmat
for time

7 Sets of Max Calories in 2 minutes.

Go every 5:00

RRE 9-10/10

Results is the slowest calories in 2 minute

3 Rounds for time:

5 Squat cleans 80/50kg
10 Box jumps 30"

EMOM10

2 back squat V.3 @75-80%

Painot päivän fiiliksen mukaan huomioiden toistoreservi.