EMOM 9 minutes Minute 1 1 strict MU plus 2 kipping MU ( sub 3 dips with a 2 second hold at the top) Minute 2 10 back ext on GHD
Minute 3 side bridge 30 sec each side.
Then one round for time of:
Run 800m
50 air squats
40 sit ups (advanced can do GHD)
30 pistols
20 HSPU
10 body builders ( burpee pull up toes to bar)
