A.

E2MOM 10min
Back Squat

Set 1 – 6 reps @ 65% av 1-RM Back Squat
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%

2min Vila / Fixa vikter

Var 90s – 4set – 6min
Front Squat

3 reps @ 75% av 1-RM Front Squat

B.

Var 4 min i 12min – 3min arbete + 1min Vila

15 Burpees
5 Muscle-Ups*
Max Ground to Overhead 60/45kg

*Skala: Muscle-Up transition+Dip eller C2B+Dip eller Pull-Up+Dip