Strength:
EMOM for 12min:
Even: 5 Deficit HSPU (strict)
Odd: 20sec L-Sit hold (bar/rings/boxes)
Metcon:
AMRAP in 16min of the ladder:
4-8-12-16...
KB Overhead Lunges (#24/16)
Box Jumps
Ring Dips
Endurance:
For time:
100-80-60-40-20
Jumping Jacks
Mountain Climbers
Air-Squats
*Every 2 minutes:
5 Burpees + 5 V-Ups