Strength:-
EMOM x 12 (4 rounds)
Min 1: 6-10 Strict Handstand Pushups / Inverted Push ups + 5 Down Ups
Min 2: 6-10 Alternating Pistols + 5 Down Ups
Min 3: 6-10 V – Sits + 5 Down Ups

Metcon:-
On the 4:00 x 5 Rounds:
50 Double Unders or pretend skips
10 Double Dumbbell Front Squats / Goblet if only 1 weight
1 min Double Dumbbell Farmer’s Hold (or 30secs each side)