CrossFit

Strength

EMOM x 10 MINUTES

MIN 1 – 10/8 Cal Row for Quality

MIN 2 – 2-3 Wall Walks or 3-5 HSPU Negatives

Metcon

3 ROUNDS FOR TIME

10 Handstand Push-Ups

30 Slam Balls (30/20)|(20/10)

15 Handstand Push-Ups

25/20 Cal Row

Spark

Toes to Bar

3 RDS

Perfect Hollow Rocks x 30s

SL V-Ups x 20

Kip Swing 3Reps-Stop x 3

Metcon

AMRAP 14 

2.4.6.8…

Kipping Swing

Single Arm DB Squat Clean #50/35

V-Up

Push Ups