Performance:  

3 sets: 

• 30 second handstand hold 
• 10 BB Good Mornings 
• 5/5 DB Step up 

5 Sets: 

1 Minutes Max Cal Row/ B

rest 1:00 

1 Minute Max Strict Press (75/55) 

rest 1:00 

Fitness:  

24 min EMOM:

Min 1: 200 m Run

Min 2: 10 Ball Slam 

Min 3: 20 Walking Lunges 

Min 4: Prowler Push down and back

CASHOUT:  Friday Special