STRENGTH/ACCESSORY WORK & EMOM 20

A) Strength/Accessories:

1) Every 1:30 x 5:

a) 5-6 Handstand Push-ups
 Options:
- Strict or Deficit
- Kipping
- 1 Abmat Kipping
- Seated DB Neutral Grip Shoulder Press

b) 15 Banded Facepull-aparts between sets of HSPU

2) EMOM 6:

Odd - 10 KB Hammer Curls
Even - Trap 3 Shrugs (10-10-10)

B) WOD:

EMOM 20:

Minute 1: Row for Distance x 45s
Minute 2: 12 Burpees
Minute 3: 12 Double DB Rows* 
Minute 4: 12 Hollow Rocks
Minute 5: 12 Goblet Squats (53/35)
*Athlete choice of weight

C) Extra Credit:

In 5:00:

Max Distance Single Arm Overhead KB Carry (53/35)
*Favor your weaker arm

Rx+ = Attach a light sled to your weight belt and walk with KBs overhead