A:
EMOM for 12min do:
1) 30secs of Handstand practise (Hold, Walk, Wallclimb, …)
2) 30secs of Pistol pratise (scaled, Rx…)

B:
6x AMRAP of 2min ON / 1min OFF:
1)
10 DB Box Step-ups
3 Burpees
2)
6 DB Push Presses
8 DB Front Squats
(light load & same for both exercises)
3)
16 Double Unders
8 Sit-ups


STRENGTH WOD

A:
Back Squats: Work up to a heavy set of 8 reps
Then
Two sets of Back Squats 8 reps w/15% less

B:
Three to four sets of
6 Pull-Ups w/ 3 sec. down
6/6 Back Rack Reverse Lunges
10 BB Curls w/ 3 sec. down


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
2 rounds of:
3 sets of 45sec Easy / 15sec Fast on Ski-erg
Rest 1min

Station 2
EMOM for 6min of:
1 Shoulder Press + 3 Push Press

Station 3
EMOM for 7min do:
Odd: 6/6 Single Arm DB Push-Press
Even: 6/6 Single Arm DB Front Squat

Station 4
AMRAP in 7min of:
20 Double Unders
10 Sit-up

Station 5
EMOM for 7min do:
Odd: 5-10 Dips
Even: 20-30 Jumping Lunges