8 EMOM

Odd: 30-45sn Handstand Hold

Even: 20 Back Squat (20/15/8 kg)

18 EMOM

1. 12/10 Cal Row
2. 15-12 Burpee No Jump
3. 15/12 Cal Bike or AirDyne
4. 12 Broad Jumps (2m – S1; 1.5m)
5. 12/10 Cal Ski Erg
6. 15-10 Narrow Grip Bench Press (50/30/20 kg)

6 EMOM

1. 45sn Plank Hold
2. 30-45sn Superman Hold