Friday
A. EMOM 10 min
Min 1: Max sandbag cleans over shoulder in 30 second. Min 2: Handstand walk skill work in 30-45 seconds/shoulder taps, wall walks, handstand holds, OH DB hold, seated DB z-press
B. For time
24-18-12-6
Double DB/kb front rack reverse lunge 35/20-25 per hand
16-12-8-4
Dual kb/db hang snatch
16-12-8-4
CTB pull-ups
Essentials
12 minute AMRAP
Row 250m or bike 10/8 cals
12 goblet front squats
12 v-ups
Rest 3:00
12 minute AMRAP
Run 200m
12 knee-ups
8 Shoulder to overhead