Strength:-
Every 90 seconds
5 press, 5 push press, 5 push jerks (each arm)
30 sec on 30 sec off
Dish / Hollow Hold
Arch Hold
Side Plank
x 2 sets of each
Metcon:-
Death By EMOM
Thruster
Swings
Burpees
Min 1: 1 thruster 1 KB swing 1 burpee
Min 2: 2 thruster 2 KB swing 2 burpee
Min 3: 3 thruster 3 KB swing 3 burpee
4……