DU / Crossover / DU Crossover skill
EMOM x 12 mins
Min 1 – 1 min of skill
Min 2 – 10 V-situps+10 flutters+10sec hollow hold
Min 3 – Strict HSPU 4-8 reps

Chipper
800/700m Row
20 Box jumps 24/20″
20 Push ups
20 Burpees
20 Box jump overs 24/20″
20 HSPU
20 Burpees over the rower
20 DB Box step ups 2×22.5/15kg
20 Devils Press 2×22.5/15kg
20 DB Push Press 2×24/16kg
800/700m Row