1 . e2mom x 5

3 dead lift 70-75-80-85-87,5%

2 . e3mom x 5

10 thrusters

15 burpees over bar

15 pull ups

scale reps for beginers (10 reps all exercises)

3 . 3×20-30 sec straight arms ring support

3×10-15 sec bottom position ring support