A) EMOM 12:
MINUTE 1: 20s Hollow Hold
MINUTE 2: 20s Handstand Hold
MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip.
MINUTE 4: 50 Ft. Bottoms-up KB Carry each side
Rx+:(20s Handstand Walking for interval #2)

B) AMRAP 14 with a partner:
100 Air Squats
80 Calorie Row
60 KBS (53, 35)
40 Box Jumps w. step-down (24, 20)
20 Burpees

Rx+:(Burpees over the Rower) (10 Strict HSPU after Burpees)
L2: (35, 25) (20, 15)
L1: (35, 25 Russian Swings) (20, 15 Alt. Step-ups in place of Box Jumps)

C) Extra Credit
Banded Facepull-aparts: 4 x 25. Rest as needed.
– Use a light band

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