A: clapping push ups 8x3
B1: 3xMax push ups
B2: 3x5/each leg schrimp squats
C1: chair Hspu 2xMax
C2: SA db flys 2xMax
D1: isometric copenhagen exercise 2x30sec/each leg
D2: Pornstars 2xMax
E: Evil Wheels 3x10

Push press 5x2 @heavy weight ca 90%
+
E2M for 24min
1: HSPU x submax reps
2: Alternating kosack squats x12-16
3: Strict pull ups x submax reps
4: D-ball carry x30-45sec

20 min of:

7 Strict C2B
0:30 L-Sit hold
1 Rope Climb
5+5 sideways box jumps 30/24"

For time:
50-40-30-20-10
Double Unders*
Calories Row/Bike/Ski
Wall balls @20/14

*Master of DUs? Then double the reps!
- Goal: Even pace and having enough energy for a strong finish in the final 2 rounds.
- 25:00 Cap

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