BOTH: Work @ your level of progressions 16 min EMOM – 4 rds
- 10 seated DB press
- 5 Chest to Bar/Pullups/Ring Rows with 3 sec lower
- 20 – 30 sec (freestanding) Head/Handstand Hold
- 20 -30 sec chin over bar hold
Performance: Run 100m
3 C2B
3 HSPU
10 rounds for time
Fitness: E2M for 6 rounds (alt max rep movement each round)
Run 100m
5 Jumping Chest to Bar Pullups
in remaining time complete max set Hand Release Pushups
(round 2 – 5 HR Pushups then max set Jumping Chest to Bar)