Warmup
Strength
EMOM -12
5-9 handstand push-ups / box / PPRESS
20-30 crossovers / double unders / 45 singles
WOD
MIDLINE ASSAULT
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
ALT Front Rack lunges
20-18-16-14-12-10-8-6-4-2 reps of:
V-UPS
must touch TOES not ankles
Rx -155/105
Level 2-135/95
Level 3 75/55/ single leg vups