Warm Up
EMOM for 9 mins
Min 1: 5 side lunges to each side
Min 2: 30 sec handstand hold (nose and toes)
Min 3: 50 secs shuttle running (back and forth in room)
WOD
On a continuous running clock, note times for each (unless unfinished, then note rounds or reps, ideally word will be scaled to finish)
0-6 Mins:
500m row
25 burpees over rower
6-12 Mins:
3 Rounds
12 Push Presses (115/75)
12 T2B
12-18 Mins:
3 Rounds
20 front rack lunges (115/75)
10 box jumps (30/24)
At minute 18
500m row
25 burpees over the rower