50 x Sit Up
50 x Push Up
50 x Sit Up
50 x Walking Lunge Steps
50 x Sit Up
50 x Mountain Climbers
50 x Sit Up
50 x Burpees
50 x Sit Up

For Time

12 minuutissa maksimi juoksumatka.

EMOM20
1. 6-12 Pull ups
2. 30-50 DU
3. 6-12 Handstand push ups
4. 10-15 cal row



*Choose rep amount you can do in max 2 sets and so that you have enough time to move on to the next movement before the minute is up. Keep the rep amount same throughout the whole workout.

otm 10:
power snatch + hang power snatch

Bent Over Row 5x8

Slow motion + Normal speed
-Clean pull
-Clean high pull
-Power clean
-Squat clean

EMOM20
1. 10 skull crushers (20/30kg)
2. 12 bicep curls
3. 12 ring dips
4. 12 hard ring rows
5. Rest

• Use the same weight on a bar for both movements, you can add load for every round
• This excercise will give you a nice pump 💪

4x5 ahap

Use the rack, no dropping

E90s x 10

4x 1 hi hang snatch + 1 hang snatch + 1 hang snatch below knee
6x 1 hang snatch + 1 hang snatch below knee

Back squat
7x3