A – Emom for 18 min
40 sec work / 20 sec rest

  1. nose to knees on horizontal bars
  2. plank
  3. stir the pot
  4. hanging L-sit hold in rings
  5. wall climbs
  6. single arm farmers walk

B – “Heavy” Fight gone bad
3 rounds of:
1 min max wall ball
1 min max sumo deadlift highpull 50kg/35kg
1 min max box jumps
1 min max push press 50kg/35kg
1 min max cal row
1 min rest

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