1. E1,5mom x 4
5 push press 70-80 %
2 Emom x 5
1 strict ring muscle up + 2 strict ring dips or 8 dips
3. Tabata this 8 rounds each exercise 20 work 10 rest, 1 min rest between exercises
– Machine row or bike or skierg
– wall ball
– sit ups
– db hang power clean and jerks
