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

Kipping handstand push up
E90sek x 5: x reps kipping/ strict/ pike

EMOM 8:
1. Alt. DB arnold press 50sec
2. High plank hold 20-30sec

EMOM 8:
1. Shoulder taps x 8-10: handstand/ pike
2. Lower ab lifts 29-30sec

Split Jerk 3rm

Minutes 1-10 : @HR Zone 2 any machine
Minutes 11-20 alternating rounds : 0:30 Weighted Wall Sit & Banded Ab Crunch
Minutes 21-30 : @HR Zone 2 any machine
Minutes 31-20 alternating rounds : 0:30 American Swing & Plank Hold

AMRAP x 20 MINUTES
20 Box Step-Overs @45/51cm
20 Push-Ups / Incline Push-ups
20 Sit-Ups
2:00 Easy Machine or Jog/Walk

• RPE 5