2min ON /2min OFF

6sets:
10 pull up
20 Db hang snatch@22,5/15kg
*remaining time max calorie row

8 min AMRAP
8 touch and go clean and jerks 50/35kg
8 pistol squats

EMOM12
1. 8-10 dkb bent over row V.1-2
2. 2-4 wall walk V.1-2
3. 10-12 turkish sit up V.1-2

Liikkeet laatua vastaan.

15min for Q:
8/8 bulgarian split squat (quad focus) V.1-2 (2-0-X-1) 8/8 split stance rdl V.1-2 (2-0-X-1)
8/8 pallof press with rotation V.1-2

Liikkeet laatua vastaan.

4sets:

2min ON /1min Off
16 Db hang snatch@22,5/15kg
16 Db goblet squat
* remaining time max sit ups

EMOM x 10

1) 30s row (fast)
2) rest

For time:

15-12-9
power clean
box jump
ttb

4 x e3m:
3 pull up @ RIR 1
6+6 weighted 1-leg hip thrust @moderate

build up heavy 1 rm bench press in 15 min

EMOM 15
A) 15-25 Wall Balls
B) 2-5 Muscle-Ups
C) 5-8 Devils Presses 2x22,5/15kg
E) Max Cal. on a machine
D) Rest