A. EMOM 16min
min 1: Barbell strict press @ 21X2 x 3-5 reps; HEAVY keeping strict tempo
min 2: strict ring pull-ups x 4-6
min 3: Handstand hold x 30-45sec or practice handstand walk
min 4: double bent over KB row x 10
B. For time:
10 wall walks
Then:
Accumulate 2 min FLR
15 shoulder to overhead 155,105
100m farmers walk 70/h, 53/h
15 shoulder to overhead 155,105
Accumulate 2 min FLR