16min ALT EMOM
16 Bent Over Row, adding
7 Ring or Bar Kips
10-15sec ring hold at top & bottom (or Push Up holds mid & right off ground)
1min rest
14min AMRAP
2-4-6-8-10-12-14...
Strict Handstand Push-Ups Deadlifts (225/155)
Burpee Over Bar
20-40-60-80-100-120...
Double Unders
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