EMOM 12 min

10-15 scapula pushups
10-15 hollow rocks
10-15 active to passive hang
10-15 back extensions

EMOM 10 min
15 goblet squats
15 pushups

AMRAP 8 min

10 burpees
10-30 DU/30 SU

Intervals, repeat 3 rounds (=ABABAB)

Alpha: AMRAP 3 min
5 burpees
10 KB-swings 24/16 kg

• 3 min rest

Beta: AMRAP 3 min
5 pullups
10 WB 9/6 kg

• 3 min rest

EMOM 10 min

45" Kipping ring row
45" Kipping ring dip practise or 5-9 reps

Aux work: alternate

a) Abwheel Roll-out 2 x 15 reps, rest 30''
b) Scapular Push-Ups 2 x 25, rest 30''
c) Scapular Pull-Ups 2 x 20 reps, rest 30''

EMOM 12 min

15-20 KB-swings 24/16 kg
30-45" ball plank hold
10 WB 10/6 kg

In teams of 3
6 rounds
1) WB
2) Sumo deadlift high pull 35/25kg
3) Box jumps
4) Push press 35/25kg
5) Row cal

AMRAP 11

Athlete A )
Row 15/12 Calories
10 Box Jumps 24"/20"
5 Pull-Ups

Athlete B ) Farmers Hold KB´S 2x32kg/2x24kg