A) 8min EMOM
Even: :10-:15 ring support + :10-:15 bottom of dip hold
Odd: 10 weighted hollow rock
rest 1:00
8min EMOM
Even: 3-5 Strict PU @2112
Odd: 2-3 Wall Walk with a 3sec in handstand each rep
B) 3 rounds
10 DB Thrusters
8 burpees
200/150m row
rest 3:00
3 rounds
10 Weighted step overs
8 pull ups
40 DU
C) Core
10 weighted KB sit-up
10 leg raises
10 jacknives
Rest 1:00-1:30 x 3-4 sets
D) Armor
6 rounds
250m row
5/5 KB snatch
10 KB oh walking lunges