EMOM 8:00
EVEN Minutes: 30s Strict Toes to Bar / Straight Leg Raises / Knee Raises

ODD Minutes: 30s Shoulder taps

For time 6 rounds
9x single DB OH Lunges L 22.5/17.5kg
9x pull ups
9x single DB OH Lunges R 22.5/17.5kg
9x T2B

Emom 12
1) 500 metri bike
2) Complex 3 double kb 20 kg clean 3 squat 3 stoh
3) 15 v up

1 2 3 4 5 6 7 8 9 10
Devil press dumbell 22.5
Hspu

Alkuverryttely kolme kierrosta
5+5 DB Snatch
5+5 DB Windmil
10 WB Squat clean

Burgener lämmittely

EMOM 9 kierrosta
1 Snatch / 1 minuutti

EMOM 16 kierrosta
1) 5+5 DB Snatch
2) Row 10cal
3) 5+5 Stoh
4) Row 10cal

EMOM x6:
1.) Row / Bike
2.) Shuttle Run
3.) 6-8 Push up + 6-8 Ring row

Mobility:
- Shoulders / Chest / Lats
- Spider lunge + twist

Work on:
HSPU / T2B

3x
1x power clean + 6x front squat

3x
1x power clean + 10x front squat

E2mom for 16min

1xTall clean+hang clean+power clean

Eilinen/
Lepo

A1: Push ups 3xMax
A2: Natural leg extensions 3x8
B1: DB trap 3 raise 2x10
B2: SL hip thrust 2x10+10sec iso hold
C1: SA reverse snow angels 2x5
C2 banded facepull 2x10
D1: evilwheels 2x10
D2: Copenhagen adductor hold 2x30sek/vardera ben