A. 12 minute EMOM
1 – Goblet Lunge Matrix
2 – 2 Half Turkish Get Ups/side
3 – 3-5 Single Arm Overhead Squat/side
B. Parallette Handstand Push-up Negative – 4×4-6 @40A1 (add deficit if able); Rest 2-3 minutes
+
5 minutes @85%
10 Burpees
10 Dumbbell Hang Clean and Jerk (50/35)
+
(straight into)
+
12 minute EMOM
1 – 14/12 Calorie Row
2 – 3 Rope Climbs
+
(straight into)
+
5 minutes @85%
10 Wallball (20/14)
10 T2B
