- A) 16min EMOM
1- 5 push press, heavy
2- (4-6)(6-8) strict PU
3- 3-4 wall walks
4- :30 supinated ring row
B) 30min AMRAP @ 75%
400m run / 500m row
20 HPC+OH (45/35)
20 russian KBS
1:00 FLR rings/ground
100m farmers walk
C) Every 3minutes for 5 sets
6 burpees
100ft sled push / 1 plate
6 burpees
Gymnastic Skill of the month: HANDSTAND HOLD
- D) 8 min EMOM
- :20-:30 chest facing HAndstand Hold
- :20-:30 arch hold