A) 12 min EMOM
30s C2wall HS hold /
45 degrees /
All hollow body
20s C2B hold
Supinated (tiptoe support if needed) /
30s C2Ring hold
B) 20 min EMOM
i) 20 V-ups
Hold 5-10 kg plate if possible, tuck if needed
ii) 8 KB push press each arm
20/16 16/12 12/8
iii) 15 Box jumps 24”20
Step up if needed
iv) 8 DB snatch each arm
22.5/15 15/10 7.5/5
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