24min EMOM
1. 40sec. row for cal
2. 8 UB DB-H. squat cleans (2x DB´s)
3. 10 T2B + 10 push ups
4 sets of:
5 DL with 3sec. ecc (TNG) @ RPE 7,5 for last set
(start @ 2. weight after empty bar)
rest 30-60sec.
6-12 Ring Dips (scale to push up var with bar in rack - scale up with tempo 3111)
rest 30-60sec.
3-4 sets of:
8-15 ring rows (scale up with 1sec. hold at top)
8-12 skater squats (each side - controlled tempo, scale up with plate in hands)
8-12 stick crunches
no rest between movements or sets (4 sets of ring rows - 3sets of squats and crunches)