A) EMOM 10 min

15 situps
10 Burpees

B) EMOM 10 min

15 hollow rocks
10-30 DU/45" SU

C) EMOM 10 min

5-7 pullups
20-30 mountain climbers

EMOM 16 min

200 m row
45" plank hold
12 burpees
hollow hang

EMOM 12 min

7-9 pullups
7-9 pushups

Alternating KB Swing
(russian)

5 x 16-26 reps

increasing reps: 1,2,3,4,5,6,7...
PC 30/20 kg
Thruster 30/20 kg
bar over burpee

then directly after do:
2 min maxrep situps

6x1 Pause Snatch Deadlift @100% 1RM Snatch
- 20sec Pause Below The Knee
- Rest 2min btw sets

2-3 rounds:

10+10 seated Db press
10+10 Db row
15 GHD hip extension

For time

21-15-9
echo calories
wallball 20/14lb. / scale up --> 30/20lb.

rest 5min

15-12-9
echo calories
burpee over box

Time caps 7min

2 Rounds for Quality:
10 HS Shrugs right into 10 Shoulder Taps
——— Rest 30sec ———
30sec HS Hold
Then
Accumulate 5-7 Wall Walks

Skill Circuit – 2 to 3 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk