A) 12MIN EMOM
1) 3-5 Wall walk
2) 1 Set of kipping pull up/c2b/bMU
3) 40s easy recovery erg

B) 3-4 ROUNDS FOR QUALITY
15m+15m Double KB Carry (OH + FR)
10+10 Gorilla Row
10-15 DB Floor Press

3 RDS
3 skin the cat
Ring arch hang, belly on floor 30 s
Side hang 30s both sides
7 breathing crabs

WU
3rds
8m bear walk
8m crab walk
8x push up
10-20 HS hold
3+3 KB/DB hang clean

For time
100 alternating Pistol squats

Every minute on the minute startin 0.00
10 push-ups

Every minute for 10 minutes:

0-5min
6 reps back squat
6-10min
3 reps back squat

Squats - 15 reps
Push-ups - 15 reps
Wall Sit - 45 secs
Lunges - 15 reps
Jump Squats - 15 reps
Sumo squat - 15 reps
Shoulder Tap - 15 reps
Plank - 45 seconds
Handstand - 45 seconds
High Knees - 15 reps

Repeat this set twice

15 seconds break after each exercise

Make sure to drink water after each set

3 rounds
10 cal row
10 pass throughs
10 squats

Push press
EMOM x 10
5 reps

WOD
24 min EMOM
Min 1: 20 WB with Max push ups in remaining time
Min 2: rest
Min 3: 5 Burpee DB box step/max effort push press
Min 4: rest
Min 5: 15 ring rows/ max effort sit ups
Min 6:rest

X4

3 Rounds
8/10 cal bike or row
10 forward lunges (5 per side)
10 lateral lunges
0:15 Sampson strength each side

Strength
E2MOM x 6
Back rack lunges
10 reps (5 per leg)

WOD

AMRAP 4' x 4rounds

30 Shuttle Runs (10 Meters)

15/10 Calorie Assault Bike

Max abmat sit up