A) SKILL
EMOM 8:
ODD Minutes: 10-15 seconds L-Sit Hold
EVEN Minutes: 15-20 seconds Handstand Hold

B) AMRAP 20:
10 KBS (53, 35)
10 T2B
400 Meter Run

L3: (45, 30)
L2: (35, 25) (Knee Lifts)
L1: (35, 25 Russian Swings) (Reverse Crunches)

C) EXTRA CREDIT
Rollback Triceps Extensions: 4 x 12. Rest 60s.