Strength:-
12 min Alternating EMOM
1 – Max HSPU (work on your weakness, can be strict or kipping, piked or inverted)
2 – Max Double Unders
Metcon:-
12 min EMOM 45 secs on 15 secs off
1 – DB Snatch
2 – Russian twist sit up
3 – Push ups
4 – Burpees
Core
3 rounds
20 straight leg situps
20 dish rocks (scale to hold)
20 arch rocks (scale to hold)