EMOM 10 min

Min 1: 10-30 sec Handstand hold

Min 2: 10-12 one legged squat

One legged squat can be supported by a box, rubberbandsfrom rig and so on, ask coach for more example.


AMRAP in 10 Min

10/8 Calorie row

20 Wallballs 9/6kg

10 Low box jump overs

Level1: Normal box height

Level2: RX

Level3: 6/4kg wallballs

Level4: 6/4kg wallballs, box walk overs


With a Partner:

AMRAP in 7 Min, share anyhow

Ascending Ladder of Thrusters 35/25kg and Burpees

1-2-3-4 and so on

Rest 8 min

AMRAP in 12 Min

20 Calorie Row

30 Wallballs 9/6kg

20 Box jump overs

One Partner must always be holding a 20/12kg kb in suitcase hold when not working

Rest 8 min

12 Rounds, share anyhow

10 Power Snatches 35/25kg

25 Double unders

5 sync burpee with handclap