Warm-up
15-12-9
-Burps
-Russian Swings
-Single Leg V Ups
-Cross chops
Mobility
Shoulders
Accessory
EMOM9
1. 10 Half Kneeling Strict Press R*
2. 10 Half Kneeling Strict Press L
3. 10 Plank Drags
*add in bands to make this more challenging
WOD
EMOM20
1. 15 Burpees
2. 20 Kettlebell Swings 1.5|1
3. 15 Toes to Bar
4. 20 Sit-ups
Level 2 – 1|0.75
Level 1- 0.75|0.5
ADV- 2|1.5, 20 TTB, 15 GHD’s
Extra Work
Teams of 2 (each with your own station and equipment)*
100 Strict Handstand PushUps
100/80 Calorie Bike
100 Kipping Handstand Push-Ups
One person working at a time
*If working on your own – Cut the reps in half and rest 1:1
Scaling options for Strict use an ab mat, bands or seated DB Strict Press
If not getting upside down – Hand Release Push-Ups
ADV – 4”/2” Deficit for both sets