Skill work
Level1
EMOM15
1) Box assisted kipping pull ups
2) 10-20 Plank shoulder taps
3) Kipping knee raise
4) DU practise
5) Rest
Level2
EMOM15
1) Box assisted BMU
2) Shoulder taps on wall
3) T2B
4) DU / Crossovers
5) Rest
Level3
EMOM15
1) BMU / RMU
2) HS Walk
3) T2B
4) DU / Crossovers
5) Rest
Conditioning
EMOM20 (RX)
1. 16/12 Cal Echo Bike
2. 6 Double DB hang clean & Jerks + 6 box step overs (2×22,5/15kg)
3. 10 Shuttle Run (1=5+5)
4. 10 KB swings (24/16kg) + 10 Burpees
5. Rest
EMOM20 (SC)
1. 12/8 Cal Echo Bike
2. 6 Single arm DB hang clean & Jerks + 6 box step overs with 1 x DB (15/10kg)
3. 8 Shuttle Run (1=5+5)
4. 8 KB swings (20/12kg) + 8 Burpees
5. Rest
