WOD:

#row row 

(12 min Cap)

2,000m Row 

STRENGTH:

#bike and press

EMOM 10

Min 1:  15/12 Cal Bike *Scale to 12/10 or approx :45 sec

Min 2:   Max Handstand Pushups – Can be strict or kipping  *Scale to 10-15 DB Push Press or 8-12 Strict DB Press

We will be splitting the class in half.  Half will start with Row and the other will start with the EMOM. 

CASHOUT:

#midline

Accumulate 1:30 of an L-Sit on Parallettes or Box.  Scale  to Knees Bent or to Hollow Body Hold

*Every break, complete :20s in a handstand hold.  Scale to 1 “Round the World” on box.