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EMOM 20: # Max Alternating Pistol squats # Max Burpees # Max Handstand Push Ups # Plank hold

3 Rounds for Time: 10 wall walks 20 air squat tuck jumps 30 burpees

20 Minute Run for Max distance *E2MOM 20 alternating jumping lunges starting at 00:00

400m Run 40 air squats 30 sit ups 20 push ups

5 Rounds for Time: 20 V-Ups 15 Air squat tuck jumps 10 Hand Release Push Ups 5 Burpees

10 Rounds for Time: 200m run 10 Squats 10 Push Ups 10 Sit Ups

For Time : 21-15-9 single leg squats (each leg), Handstand Push Ups

4 Rounds for Quality: 30 Glute bridges 20 Strict V-Ups 10 scapular push ups

For Time: 20-18-16-14-12-10-8-6-4-2 Burpees Sit Ups *30 sec handstand hold between rounds

“Annie” 50-40-30-20-10 Double Unders (or penguin jumps) Sit Ups