A)
EMOM x 12 MINUTES
MIN 1 - 5-7 Strict Handstand Push-Ups/ Box HSPU/ Pike push up
MIN 2 - :40 Mixed Grip DB Hold @ moderate ( Overhead + Front Rack )
MIN 3 - Easy jog/walk

B)
6 x 2:00 Work, 1:00 Active Rest
5 Bent over row@60/43kg
7 Push-ups
12 Wall Balls @9/6kg
Pick-up where you left off each AMRAP
Active Rest: Plank (R1 & R4), Deadhang (R2 & R5), Wall Sit (R3 & R6)