Strength:

EMOM 12
1: :15 – :30 Paralette L-Sit Holds (Fx: Tuck Holds)
2: 10 – 20 Wall Facing Shoulder Taps (Fx: Pike Position on Box Shoulder Taps)
3: 10 – 20 Seated leg lifts over KB
4: 100m Jog

Conditioning:

6 Rounds
14 Burpees
7 Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)