EMOM10
-5 pull-ups
-10 push-ups

*as heavy/ hard as possible!

5x5 reps of good mornings

1 rep max
press 62
deadlift 200
squat 155

• 75 situps
• 5 CleanJerk(95)
• 5 rounds for time:
  • back squat(135) x 5
  • pullup x 5
  • deadlift(155) x 5
  • pushup x 10
• 5 cleanjerk(65)
• 75 hollow rocks

EMOM 42
1 minute : 2 Power clean + 2 Hang Squat clean 65%
2 minute : 0:45 Plank Hold
3 minute : Ring Muscle Ups / Bar muscle Ups / Chest to Bar pull ups / Kipping Pull Ups / Kipping. * You can use repetions. Don`t push limit.*
4 minute : 0:40 Squat Hold Agains Wall, Right leg
5 minute : 0:30 Hollow Hold
6 minute : 0:40 Squat Hold Agains Wall, Left leg

Warm up
3 rounds
200M Row
10 squats
10 star jumps

Reps : 10,8,6
good mornings
50,70,90
Front Squats
50,70,90

13:15 time
5 T2B
10 Front Squats @70KG
15 Wall Balls @9KG

A: Snatch 10x3@70%
B: Back squat 3x10, amrap sista setet
C: RDL 3x10

row 400
pullup
pushups
toe to bar

push press
ring row

front squat 93#

Back Squat:
2-2-2-2-2-2