A. Group warm up

B. WOD demo

C. EMOM 10
20-30 Strict handstand hold – scaled to static db oh hold or plank
10 T2B or K2E – scale to strict knee raises
45sec sandbag static hold

Rest 2 minutes

10 push ups – rx+ decline push ups – put feet on box/bench
10 pull ups – scale to negatives, rig rows or db rows
30 seconds of weighted step ups – pick weight you can move for all 30 sec
Source: Workout Of The Day

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