Warm Up: 200 meter Run

10 Yoga Push Ups

10 Shoulder Taps each side

20 Standing SPT

40 seconds Hollow Hold

Strength: 12 minutes EMOM Of:

M1: 10-25 seconds L-Sit Hold (On Boxes)

M2: 3-10 Strict HSPU

Beginners:

M1: 10-25 Tuck Hold

M2: 20 seconds ME Pike Push Ups

WOD: 10 minutes AMRAP Of:

10 Box Jump Overs @60/50cm

3 RMU (Beginners: 10 Ring Rows)

10 HR Push Ups