Warm up:
2 rounds
10 x pass thru/helicopters
9 pos lunge each leg
5 x inch worm push ups
10 x t-spine rotations 5/5
10 x fire hydrant 5/5
10 x bridge ups
10 x snow angels
5 x pull ups or singles arm rows

A. 9 min emom
1st 30-40 sec handstand hold
2nd 20 cossack squats
3rd 40 sec seatedleg leg lifts

B. 10 min amrap
10 x push press 5/5
10 x goblet squats
15 x kb swings *

5 min rest

C. 10 min amrap
10 x renegade rows
10 x front rack reverse lunges
15 x kb swings *

* you can sub for dumbbell deadlifts

Zoom session 5:30