A. 30 minute EMOM of Jumping Lunges, D-Ball Slams, Sandbag Back Squats, and more

20 Jumping Lunge
20 D-Ball Slam
10 Sandbag Back Squat
Bag Bear Hug Walking Lunge Step
10 Push-Up
10 D-Ball Strict Overhead Press
10 Strict Pull-Up
Back to Wall Handstand Hold

Alt. between the two EMOMS

A1. Dumbbell Bulgarian Split Squat 4 x 6-8

6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat

A2. Supinated Pull-Up 4 x 5-7

5-7 Supinated Pull-Up
5-7 Supinated Pull-Up
5-7 Supinated Pull-Up
5-7 Supinated Pull-Up

B. Accessoires

3 Sets
Star Sideplank 20-30 sec hold
KB Chopper 20-30 sec
Sidelying Add hola 20-30 sec
Plank hold 20-30 sec

A. T2B

Skill:
Efficient small kipp swing from hips
Efficient big Kip swing with lat
Knees to chest
Toes to bar

T2B Interference

3-5 Sets of:
5-12 T2B
20 m Farmers Carry (2x24/32 kg)
5-12 T2B
40 DU‘s
Rest 2 min

A. EMOM‘40

EMOM‘40
1. Ski erg
2. C2Bike
3. Shuttle Runs
4. Rest

A. Intervals

6 alt. sets 4 min on / 1 min off

1. Amrap
15/12 cal Echo Bike
9 DB hang PC / side (1x22,5/15)
3 wallwalks

2. Amrap
20/15 cal row
10 Burpee over rower

A. Intervals

6 sets of:
3min on 2min off

1. 500/450m Row
then max WB @20/14lbs in remaining time

2. AMRAP of:
10/8cal Echo Bike
10 Single arm Hang C+J @22,5/15kg
10 V-ups