A. 15min work on following complex
1x powerclean 1x hang powerclean 1x pushjerk

B1. Crossover step up 3-4reps/ben 3set

B2. Alt Dumbell plank row 6-8 reps/arm 3 set

C.
EMOM 14min

Min 1, 4 and so on: 30-40 sec double kettlebell overhead carry

Min 2, 5 and so on: 20+20 sec side plank 

       Min 3, 6 and so on: 20-30 sec supinated hang

B1. Ny övning! Börja lugnt och kontrollerat!