12 Minutes AMRAP
10 Strict Handstand Pushups
15 Calorie Row or Assault Bike
Rest 6 Minutes
12 Minutes AMRAP
20 Wall Ball Shots 30/20#
10 Shoulder To Overheads 135/85#
Optional Work
*Can Be Done Before of After Above Conditioning*
10 Minutes EMOM
Min 1 – 12 Med Ball GHD Sit-ups (Choose a Load You Can do 12 With)
Min 2 – Max Strict Pull-ups