1. A) 12 min EMOM

– 5-7 Strict weighted Supinated PU

– :15-:20 Parallette L-Sit (L-Tuck)

– :30 Pike box hold to hollow walk out (hold 3 sec in each position before transitioning)

– :20-:30 hollow rock (weighted hollow rock, hold 5 lbs. Plate OH)

Do not perform the shoulder taps

  1. B) 5 sets Mix and Match

15 Heavy KBS

12 Deadlift @115/85

9 Burpee Pull up

6 Thruster @ 115/85

Rest 1:1