All Levels:

A) EMOM for 20 minutes:

Even Minutes – 6 Weighted Step Ups 24“/20“

Odd Minutes – 3 Pronated-Grip Strict Weighted Pull-Ups

B) For max reps/calories:

4 minutes row

3 minutes of Box Jumps 30“/24“

2 minutes of thrusters 60/42,5kg

1 Minute of Ground to Overhead 60/42,5kg

Gymnastics:

A. 5 Sets of:

A1. 30sec./30sec. One arm plank, rest 30-60sec.

A2. 30sec./30sec. Side plank, rest 30-60sec.

A3. 30sec. Chin-over-bar hold, rest 30-60sec.

B. 5 Sets of:

B1. 30sec. Hollow hold

B2. 20sec. Side-to-side swing

B3. 10sec. descent in eccentric chin up x1