EMOM 20:
1. 30 - 40 du
2. 10 c2b / pull up
3. 10 burpee to target
4. 10 alt. hang db snatch @ 1 x 15 kg (advanced 2 x db)
5. rest

4 x 3 deadlift

• leave 1-2 reps in the tank
• rest 4 min btw sets

In pairs YGIG
20 min

Row

10 (5+5) KB Cossack squats
10 (5+5) Windmills
10 (5+5) Turkish sit-ups
20 min

Bike

30 Double Unders
10 Ring rows
10 Push-ups

12-14 x E90SEC
odd: 4-6 push press
even: 4-6 strict chin up

Practise:

-Jump to kip
-Jump to kip + lift the feet
-Jump to kip + lift the feet + hip

-Kipping MU with a band or spotting
-Jumping bar MU

If you thing you need more strength, you can also go for

3 rounds

7 Strict pull ups (banded if you need to)
7 Strict toes to bars
30 sec ring row hold
30 floor sitting flutter kicks

4 kierrosta

7 lattiapenkkipunnerrus, rakenna päivän hyvään painoon hiljalleen (quarterin tekijät normi penkki)
10+10 kahvakuula pystypunnerrus
2min lepo

6-8 x E2MOM
6-8 front squat 80/50kg + 6-10 burpee

• advanced can clean the first rep

EMOM 9

1 Minute : 3 Clean + Jerks, Challenging weights
2 Minute : 25 Double Unders
3 Minute : 20 Sit-Ups

Score : Heaviest Lifted Weight in C&J

5min alkavalla minuutilla
5-10 varpaat tankoon

Pystypunnerrus 3x6 toistoa

samat painot, 2 min tauot