EMOM 12 min

5-7 pullups
7-9 box jumps
45" plank hold

EMOM 16 min

200 m row
30-45" plank hold
10 groiners
30-45" hollow hang

Hamstring curl with ball
5 x 5+5

EMOM 15 min

5-7 hand release pushup
20 mountain climbers
15 hollow rocks

Tabata: Knees to elbows

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Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.

Your score is the lowest amount of reps during the whole tabata.
Example: 12-12-11-11-10-10-10-12 -> score is 10.

3 rounds for time

10 HSPU
13 Pullups
16 KB-swings 24/16 kg
20 situp
23 burpees

Front Foot Elevated DB/KB Split Squat

9 reps / leg, no resting during the set

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Post 5 heaviest successful sets

Hip thrust
Sets of 6 reps, no resting during the set

EMOM 14 min

10 Bar Kip Swing + 5 Kipping Pullups + 5 Kipping Toes-to-bars
3 Ninja Get-ups + 3 Seated Box Jumps

Skill practise: Toes-to-bar

Kip swing
Knee raise
Leg raise 90 -> 180
Toes-to-bar