For time in team da 3
25 synchro burpees
90 overhead squat 40 kg
50 synchro push up
90 push jerk 50 kg
75 synchro sit up
90 hang power clean 50 kg
100 synchro squat
90 deadlift 65 kg

3 x

8 kippi renkailla
5 hollow to turn over
4 jumping muscle ups

sen jälkeen 10 min aikaa, harjoittele ring MU

TAI

10 min EMOM
Joka alkava min
*Odd 2 x negative MU
*Even 6 strict chest to bar (banded)

3 x 4 min EMOM

1. 3 Strict HSPU / negatives
   6 strict toes to bar / leg raises

2. 4 deficit Kipping HSPU
   7 Kipping toes to bar

3.
5 Kipping HSPU
8 Kipping diagonal toes to bar ( 4+4 )

Jos jää aikaa, vatsat !

E2MOM 10 TnG
3 powersnatch
1 squat snatch
2 OHSQ

Emom 20
1 minuto kb swing 24 kg
1 minuto box jump 60 cm
1 minuto wb 9 kg
1 minuto burpees
1 minuto rest

Front squat 3-3-3

Back squat x5 @85%

Power snatch 4x3 reps

10 MIN EMOM

As a complex

• 5 Medball cleans
• 5 Wallballs
• 5 Ground to overhead w. medball

For the rest of each minute, L-Hang for as long as possible.

3 rounds

12 c&j 40kg/60kg
6 Rope climb
8 c&j
4 Rope climb
6 c&j
2 Rope climb
400m run