Conditioning: EMOM 12 Min.

Rowing

Min 1: 50 sec on 10 sec off

Min 2: 40 sec on 20 sec off

Min 3: 30 sec on 30 sec off

WOD: 12 Min. AMRAP

7 Hang Power Snatch (50/35)

9 Handstand push-up

CORE: 3 Rounds

30 sec hollow hold

15 sec rest

30 sec plank hold

15 sec rest

30 sec arch hold

15 sec rest