Every 2 min x 4
3 Power clean + 4 Front squat @55-65%

6 x alkavalla 90s
1 rinnalleveto + 2 työntö

EMOM 15

a ) Run 150m
b ) Plank Hold on Rings
c ) L- Sit Hold, 0:30

4 Rounds As super set
6 Sumo Deadlift, V1
8 Tempo Goblet squat (3030)
2 min rest

3 kierrosta laatuun keskittyen

15m amerikankarhukävely
5+5 kuubalainen punnerrus

A) max reps kipping pull up/c2b

• rest 2 min

B) 4 x E2MOM 50% of days max reps

A) max set of kipping HSPU

• rest 2 minutes

B) 4 x E2MOM 50% of days max reps

20 AMRAP:

5 bMU/5 jumping bMU/5 C2B+5 ring dips/5 pull-ups+5push-ups
10 hand alt. Devils presses
15 box over jumps
30 DU
15 T2B
10 KB swings 32/24
5 bMU

5 rounds for time:

8 snatch grip deadlift
6 squat snatch
4 OHS

(35/50 kg)

TC 14 min

Running o'clock

AMRAP 20

Buy-In Run 2k
Remaing Time
5 Handstand Push Ups
10 V-UPS
20 Air Squat

Rest minutes 20-24

Cash-Out Run 2k

Result is total performed HSPU, V-UPS, Air Squat & Second Running Time.