STRENGHT
EMOM 9′
A 30″ hollow position + max reps of balance sit up*
B 10 KB sumo deadlift high pull + 12 push up
C 8 deadlift @60% + max reps of burpees over the bar
*max time plank
* hanging legs raise
WOD
AMRAP 9′
10 pull up
8 shoulder to over head
12 cal row/ ski (8 cal bike)