A) EMOM 12mins:
Min1: Up to 70 double unders (around 45 sec)
Min2: 10 Hollow body rocks + 3 strict press (from floor)
Min3: Cal row L1=9/6 – L2=12/9 – L3=15/12 or Cal bike L1=8/6 – L2=10/8 – L3=12/10
Min4: 10 V-sit ups + 3 strict press (from floor)
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B) 4 Sets/Giant set:
Up to 20m Handstand walk (within 3-4 attempts)
2-3 Rope climbs
20 Russian twists
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C) 10min Cap:
400m Run
40 Kb swings
300m Run
40 Wall balls
200m Run
Max burpees in time remaining
