WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD: 5 STRICT HANDSTAND PUSHUPS
EVEN: :10 SEC L-HOLD (P-BARS) / MOD: :20-:30 SEC TUCK HOLD

WOD
12-9-6-3 REPS FOR TIME OF:
FRONT SQUAT 205/135
MUSCLE UPS

OR

15-12-9-6-3 REPS FOR TIME OF:
FRONT SQUAT 145/100
RING ROWS/RING DIPS (8/7-6/6-5/4-3/3-2/1)

COOL DOWN