Sept 29/23.

Strength: HSPU

12 min EMOM:

1. 30 sec HS HOLD

2. 45 sec Pike HS walk around box

3. Max set of kipping HSPU

4. 45 sec plank shoulder taps.

WOD: 8 min AMRAP

8/10 cal bike

5 Power Snatches (65/95)

5 OHS

>>2 min REST <<

8 min AMRAP

10/12 cal row

15 Heavy KBS (55/70).