Warm up: gymn+ shaolin in 10 min
A) EMOM 9’
Min 1- paralett L-Sit hold x 30”
Min 2- Double Unders x 50 (Open:100 SU)
Min 3- Tiger crawl forth and back x7/7 m
B)AMRAP 20’ in team of 2:
* 1000 m row( one work,
one rest)
* 300 m run (together)
* 50 m Farmer carry @heavy KB(one work)
* 30 Double KB deadlift(one work)
C)Strict sit up (L-sit,
plate overhead) 4x 12