A: Push ups 4x20
B: SA kb rows 2xMax
C: SA DB Shoulder flys 2x12
D: Kb skull cruschers 1xMax

10 min EMOM:
• 2 Shoulder Press
+ 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Recommended weight: 55%, 55%, 60%, 60%, 65%, 65%, 70%, 70%, 75%, 75%.

EMOM 7 x 7 rounds

1. 30 x air squats
2. 20 x plate thrusters (15kg/10kg)
3. 15 x push-ups
4. 30 x DU's (70 singles)
5. 20 x DB power snatch (20kg/15kg)
6. 15 x V-ups (sit-ups)
7. Rest

Back: Alternate movements with a partner for 3 rounds
10 Ring rows (other in Arch hold)
15 KB deadlifts (other in Ring row hold)
20 Reverse hypers on box (other KB hold or Farmer walk)
30-60s Hip extension hold on box (other sits on legs)

EMOM 8

1 Legless Rope Climb

E3MOM x 6 set
11 rep Back squat @ 69% of your 1RM
7 rep Back squat @ 75% of your 1RM
3 rep Back squat @ 83% of your 1RM
3 rep Back squat @ 83% of your 1RM
7 rep Back squat @ 75% of your 1RM
11 rep Back squat @ 69% of your 1RM

4 min on, 1 min off x 8 sets for consistency (2 each)
A. 5+5 KB snatches 16/12 kg
30 double unders

B. 150 m run or 500/400 m bike
20 air squats

C. 3 wall walks
10 box jumps

D. 10 KB swings 24/16 kg
6 push ups

Clean high pull 3x4
Rive allemeno 3x3
Rive+työntö 3x2

Hip thrusters 5x5

SNATCH COMPLEX

3x 2 snatch + 2 hang snatch @70%
3x 1 snatch + 1 hang snatch @75%

Every 2min