A. EMOM 12 min
Min 1: 30 sec max meters handstand walk or max handstand push-ups or practice either
Min 2: 8 double DB box step up and over 50/h, 35/h 24,20
Min 3: 30 hollow rocks
B. 8 min AMRAP
AB 12/8 cal
10 single arm devils press 50,35
10 toe to bar
Rest 2 min
8 min AMRAP
Row 200m
10 prisoner step ups 24,20
5 atomic sit-ups 45,25