A.  EMOM 10:00
Odd: 30-50 sec handstand hold
Even: 10-20 sec hanging bar tuck hold (knee raise)

B. Every 2 min for 20:00
4 rounds of sandbag complex:
1 Burpee +
1 Squat clean +
1 Front squat +
2 Lunges

 

Sandbag Complex Demo HERE