A) 10min cap:
Option1 – Build to a 5 rep Deficit hspu
Option2 – 5x 8-10 Hspu
Option3 – 3x 180 deg piked handstand walk around box + 1-5 piked hspu + 180 deg piked handstand walk in other direction + 1-5 piked hspu
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B) EMOM 16mins:
Min1- Cal L1=12/9 – L2=15/12 – L3=18/15
Min2- Devils press – up to 22.5/15kg L1=5 – L2=6 – L3=7
Min3- 15 Wall balls + muscle ups L1=2 – L2=4 – L3=6
Min4- Up to 10 high box jump (no rebounding)
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C) 3 sets/Giant set:
16 Kb top to top alt rows
Max L-sit
10 Weighted glute bridges
