WORK CAPACITY:
4x AMRAP in 4 Minutes / 1:00 Rest
200 Meter Run
then
10 Wall Balls (20/14)
10 Farmers Box Step Ups (50/35) (24/20")
12/12, 14/14, 16/16...
STRENGTH:
EMOM for 9 Minutes:
:30 on / :30 off
Min 1: Freestanding Handstand Hold
Min 2: Hollow Rocks
Min 3: Side Plank (:15/side)
