A. Alt. Emom x 30 min
A1. 6-10 Devils Press @light-medium
A2. 12-16 Box Jump Overs
A3. 6-10 Atlas Ball Over Shoulder
A4. Row 40 sec
A5. Handstand Hold from Box/Against the wall 30-40 Sec
A6. 12-16 Lunges with Db’s in Front Rack

A. Metcon

30/24 Cal Bike

5 Rounds of:
5/5 Heavy Db STOH
10 Box Jumps
15 Beat Swings/Knee Raises/TTB

30/24 Cal bike

5 Rounds of:
6/6 Split Squats with DB in OH
10 Push Ups

Max Rounds:
15/12 Cal Bike
4/4 Heavy Db Snatches/Squat Snatches
150 m Run

32 min Time Cap

A. E2.5M x 4 Sets
4-6 Strict Chin Ups @AHAFA (Focus on Height) + 4-6 Barbell Strict Press @65% of 1RM

B. E3M x 3 Sets
8-10/8-10 KB Gorilla Rows @AHAFA +
8-10 Dips @AHAFA +
15 Banded Face Pulls @Light or Medium Band

C. 3 Giant Sets, 1 Minute Rest After Each Set
20-30 Sec Slow and Controlled Dead Bug
20-30 Sec Slow and Controlled Push Ups
20-30 Sec Slow and Controlled Russian Twist