Warm Up: 3 Rounds Of:

10 Yoga Push Ups

30 seconds Supinated Dead Hang

30 seconds Wall Facing Handstand (Beginners: Pike HS Hold on a box)

Strength: Strict Shoulder Press

A. 12 minutes to establish a heavy 3 rep Shoulder Press.

–Rest 2 minutes–

B. Max reps at 50% of A

–Rest 2 minutes–

C. ME at 40% of A (aim for at least 12 reps).

WOD: 12 minutes EMOM Of:

50 DU

ME Unbroken BMU

Scaling Options:

*50 Double Unders = 40 second DU practice OR 60 Single Unders.

*ME Unbroken BMU = ME Unbroken C2B OR 8 Pull Ups + 8 Push Ups OR 8 Ring Rows + 8 Push Ups