Core Strength:
Tabata L-Sit + Hollow hold
Metcon:
EMOM in 20min:
1st min: 15 cal row / 10 cal assaultbike
2nd min: 12 Thrusters 40/30kg
3rd min: ME Burpees over the bar
4th min: rest
*Score is total number of Burpees.
*you have to finish all the reps first before you can start with the burpees.
Skills:
Kipping Bar Muscle-up