00.00-08.00 EMOM (4 rounds)

- 10 Hang clean (barbell)

- 10 push ups

08.00-09.00 rest

09.00-17.00 EMOM (4 rounds)

- 16 Backwards lunges (alt.)

- 12 bent over barbell rows

17.00-18.00 rest

18.00-24.00 EMOM (3 rounds)

- 4+4 Devil´s press

- 6+6 Dynamic plank w/leglift

24.00-25.00 rest

25.00-30.00 AMRAP

- 16 DB squat snatch

- 80 SU/ 40 DU