1 . Emom x 9 minutes
1st min 30-20 sec handstand hold
2nd min 30-20 sec straight arms ring support
3rd min 30-20 sec chin over bar hold
2 .Emom x 4, 16 minutes total
1st min 8-10 burpees box jump over
2nd min 3-5 wall walks
3rd min 2 rope climbs
4th min 50-30 du
HYBRID
in teams of two
900m run together
1000/800m row
1000/800m skierg
2000/1600m bike
600m run
750/600m row
750/600m skierg
1500/1200m bike
300m run together
500m row
500m skierg
1000/800m bike
