A. 4 sets

P1 (1SPS): 4-6 Peg DL with single KB @ 5511 (V_^-)

P2 (1SPS): Standing DKB racked hold (feet together) until P1 is finished

P1&P2 (1SPS): 20 wall C&T in hollow


B. 4 sets

P1: 30 shoulder shifts (or shoulder taps, or hip taps) in forearm or handstand

P2: Planking coordination chart until P1 is


C. EMOM12min: 40sec work / 20sec rest

compass plank touches with Hütchen + ball on the back

double uneven KB swings

Single or double unders



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