A) 8min EMOM

Even: 3-5 negative HSPU + 3-5 Kipping HSPU

Odd: 2-4 Strict PU + 2-4 kipping PU

B) 30min AMRAP @ 75%

400m run

15 Burpee to 6” target

15 Russian KBS (53/35)  

400m row

15 Burpee to 6” target

15 Air squats

C) Every 3 minutes for 8 sets

150 row

6 KBS

6 burpees

D) GYM. SKILL of the MONTH = HANDSTAND

EMOM

Even: :20-:30 inverted hollow hold https://youtu.be/6LMR6F0MamA – 1:16 in video

Odd: :20-:30 hollow body hold with arms down