Strength
EMOMx15
Min 1: 2+4 strict HSPU
Min 2: 30sec AMRAP strict chest to bar pull up
Min 3: 30 second single arm push up plank
Min 4: rest
Metcon
AMRAPx10
800m run (once)
8 handstand push up
16 toes to bar
Accessory
2x
20 sec Sorenson hold + 12 hip ext
12 db fly