6 12

WARMUP

10 min
10m Bear Crawl Forward
         10m Crab Walk Backward
10m Bear Crawl Backward
 10m Crab Walk Forward

remaining time
Inchworms +  side planks ea/s

BUYIN

12 MIN EMOM alt
1) Accumulate L-sit  in 45s
     OR Accumulate  Hanging Knee raise
2) Handstand Wall Walk  for 45s

      OR Pike  Handstand Hold 

WORKOUT

9 rnds

3 HSPU 
        OR 6 Push-ups  OR Box Push-ups

6 Toes to Bar .  OR Knee to Elbow
               OR   9 Knee Raises

12 Box Jumps   24/20 

      OR 10 Box Jumps   24/20

      OR 12 Box Step-ups 20/16

BONUS

    1:00 burpee
1:30 Banded Overhead Distraction   R
     1:00 burpee
1:30 Banded Overhead Distraction   L
     1:00 burpee
2:00 T-spine Overhead Extension