Strength/Conditioning: EMOM 12 Min.

Odd: 4-8 strict dips / 10-12 jumping dips

Even: 10-15 burpee

WOD: EMOM 16 Min.

Min 1: max. rep push-up

Min 2: max. steps lunge

Min 3: max. rep v-up

Min 4: rest!

CORE: EMOM 9 Min.

Min 1: 20 seconds hollow hold

Min 2: 20-30 kettlebell russian twist

Min 3: 30 seconds flutter kicks