12 Min EMOM -
Min 1 - HSH/Plank
Min 2 - Ring Hold or L-Sit
Min 3 - Invisible Chair Hold

20 Min Cap

10 Rounds
10 Thrusters 5EA
10 Sit Ups
10 Press Ups

Workout 2a
Tabata 1 - Hip Bridges
Tabata 2 - Press Ups
Tabata 3 - Hollow Rocks
Tabata 4 - Supermans

Workout 2b
10 RFT
25 Goblet Squats
5 HSPU'S or HRPU'S
10 Burpees

30 Min Cap

Workout 2a
Tabata 1 - Hip Bridges
Tabata 2 - Press Ups
Tabata 3 - Hollow Rocks
Tabata 4 - Supermans

Workout 2b
10 RFT
25 Goblet Squats
5 HSPU'S or HRPU'S
10 Burpees

30 Min Cap

Workout 3a
5 Rounds For Time
Devil's Presses - 10 (5EA)
Hollow Rocks - 20 or AB Mats - 20
12 Min Cap

Workout 3b
Partition as you would like
Plank DB Pulls or Bench/Chair KB Rows - 200
Wall Walkers - 30
12 Min Cap

Workout 3c
10 Rounds
Candlesticks to Sit Ups - 10
Walkouts - 5
12 Min Cap

Workout 4a
8 Rounds For Time
Double Unders or Penguin Taps - 50
Push Presses - 20 (10EA)
Time Cap - 30 Mins
Rx - 22.5kg / 15 Kg / Double Unders
Scaled - Any weight / Penguin Taps

Workout 4b
For Time
50 HSPU's or 80 HRPU's
100 Single Arm High Pulls (50EA)
100 Up Downs
Partition as you would like ...

For Time

500 Box/Chair Step Ups
Every 15 Reps - 5 Push Presses EA
Buy-Out - 100 Press Ups

Rx - With a weight step ups / 24" for Men/ 20" for Women
Scaled - No weight for step ups / Any height step ups
Time Cap - 45 Mins

For Time

500 Box/Chair Step Ups
Every 15 Reps - 5 Push Presses EA
Buy-Out - 100 Press Ups

Rx - 22.5/15 kg 20" for Men & Women
Scaled - No weight for step ups / Any height step ups
Time Cap - 45 Mins