A) EMOM 12
Minute 1: 7-10 strict t2b
Minute 2: 30-45sec handstand hold
Minute 3: 5-15 strict pull ups (every other round do chin ups)

B) Every 2 minutes for 16 minutes
1 push press + 1 split jerk

C) Every 6 minutes for 24 minutes
With a partner*
1000m row
20 burpees over erg

*you go, then I go, and we each go twice! Finish before your 6 minutes is up to avoid the penalty!


Klokov press
Jerk balances
Jerk recoveries

20x candle stand to box jump
30x candle stand to pistol
8 x 15’s dragon flag