15 EMOM

1st: 15/12 Cal Bike-Run

2nd: 15/12 Cal Ski – Row

3rd: 10 Pull Ups

rest 3 min

15 EMOM

1st: 30 Double Under

2nd: 12 Up Down

3rd: 10 Push Ups

Accessory

4 SETS

6 Ring Dips

12 Lateral Raise + 15 sn Lateral Raise hold

30 sn Plank

HYROX

HOLD & SLED PULL

4 SETS (every 1:30 min )

30 Sec KB/DB Overhead Hold

10 m Sled Pull

30 Min Cap

TEAM OF 2

100 Wallball

80m Farmer Carry

60 sync Jumping Lunges

40 cal ergo

20 sync burpee

Gymnastics Class

25 EMOM
40 sec. max reps

Handstand Shoulder Tap
Narrow Pull Up
Toes to Bar
Diamond Push Up
Double Under

Acs. 3 Sets
20 Alt. Gorilla Row
30 sec. DB Goblet Wall Sit Hold
12 Barbell Reverse Biceps Curl
30 sec. Weighted Plank