A. Group warm up

B. WOD demo

C. EMOM 12
20 – 30 sec handstand hold | scale to static db oh hold
20 – 30 sec static ring hold
20 – 30 sec static superman hold

D. For total reps: 13 minute cap
single arm push press | 50/35
kb/db snatches
box jumps
Source: Workout Of The Day

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