12 Minutes EMOM
Min 1 – L-Sit x 20 Seconds
Min 2 – Double Under x 30-40
Min 3 – 50′ Suitcase Carry/Side (Heavy)
Then
Level 1
8 Minutes AMRAP
5 Handstand Pushups
10 Weighted Box Step-ups 30/20#

Level 2
8 Minutes AMRAP
5 Handstand Pushups 4.5/3” Deficit
10 Weighted Box Step-ups 45/30#

Men – 24” Box, Women – 20” Box

Optional Work
4 Sets Per Side
Landmine Press x 8

3 Tough Sets
Barbell Z Press x 10
(Use Lighter Loads and Focus on ROM)

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