Strength
EMOMx12
Min 1: unbroken ring row 2.1.2.1
Min 2: 6-8 2 arm Turkish sit up 3.1.1.2
Min 3: 6 land mine row 2.1.1.2
Metcon
15-12-9-6-3
hand stand push up
3-6-9-12-15
chest to bar
100-80-60-40-20
double unders
Accessory
2x
30 second db side plank
15 bicep curl