Row for 2 min

3 Rounds for quality:

• 5 air squats
• 5 scap push ups
• 30 sec chest opener
• 30 Banded Ankle distraction per leg
• 30 Banded Sampson stretch per leg

12 min EMOM –

• Minute 1 – Freestanding HEADstand press (3, 5 or 10 reps) Also choose an appropriate press level: https://www.youtube.com/watch?v=2fbae9zztg4
• Minute 2 – Ring Core Roll Outs (5-10 reps) – knees or toes, glutes stay squeezed, no sway through the back https://www.youtube.com/watch?v=ShA5vh3-BDQ
• Minute 3 – Candlestick roll up to squat (5, 10 or 10 with 20/14# Med Ball)

**last week for this…make sure that you are working on a tougher progression

For time:

4 – 5 – 6 – 7 – 8

• Muscle Ups (Scale for today 1:1 C2B and dip)
• Wall Balls x 3

Then……(without specified rest)

• 100 DU cash out

Score is time after the 24th rep of wall ball shots AND after the 100 DU.

• 3 x 10 each leg DB step ups