Part A

EMOM 6min
Min 1 – Strict Handstand push up 10
Min 2 – Max Effort Push ups

Part B

EMOM 20min
Min 1 – 18/14 Cal Row
Min 2 – 40 Double Unders
Min 3 – 12 KB Swings 24/16kg
Min 4 – 30sec Plank Hold
Min 5 – Rest

Extra’s

2min Hold on Bar