A. Work for 15 min

P1: 6-7 KB clean into lunge, into rotational press (complete both sides before switching with partner)

P2: 15-20 C&T in hollow hold (alternate throwing hands, catch ball with two hands in front of face, read letter out loud)


B. Work for 15 min

4-6 uneven BB front squats with 2-3 sec. pause at the bottom*

*minimum 2,5 kg difference


EMOM 12 - 40:20 sec work to rest

1: Infinity runs (3 boxes)

2: Lateral block jumps

3: 1/4 wall balls shots (only go into 1/4 squat)

4: Rotating 1/2 wall climbs