28 EMOM
- 200/175m Row
- 15 Strict Handstand Push Ups (S1; Kipping HSPU – S2; 10 or 8 Reps – S3; Pike Push Ups)
- 15 Strict Ring or Parallel Bar Dips (S1; 12 or 10 Reps – S2; 15 Bench Dips)
- Rest
- 200/175m Ski
- 15 Push Ups
- 15 Wall Ball 9/6/4 kg
*All movements must be unbroken.
8 EMOM
- 8 Partner Assist Nordic Hamstring Curl (8 reps)
- 30-45sn KB Goblet Wall Sit Hold (1x 32/24 kg)