30 min EMOM

min 0-5  L3- 3 strict toes to bar+ 2 pull overs  L2/1- 5 hollow rocks+10 tuck ups 

min 6-11 L3- 5yd seal walk+10yd handstand walk L2/1- 10 yd bear crawl+10yd crab walk

min 12-17 L3- 3-5 shoulders stand to L sit L2/1- :30s L sit or tuck hold

min 18-23 10 reps Parallette up and over drill L3- med ball L2/1- cone or plate 

min 24-30 L3- 2 wall walks+ 4 shoulder taps L2/1- 2 wall walks


CrossFit Journal: The Performance-Based Lifestyle Resource