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

6x10min concept machines

Pk

3 rounds for time of

• 30 overhead squats
• 800-m run

♀ 55 lb. ♂ 75 lb.