A) 3 sets/super set:

5/4/3 Strict press

6 Tempo ring dips (3-5 sec on way down)

1-2 Rope climbs

-15min cap-

B) EMOM 12mins:

Min1 – Burpee box jump overs L1=6 – L2=9 – L3=12

Min2 – 10 Double kb hang snatches – up to 24/16kg

Min3 – Air squats L1=20 – L2=25 – L3=30

Min4 – 100m Run

C) 2-3 Rounds (time dependant):

20 Landmine rotations

60 Sec plank

20 Hollow body rocks

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