Strength:

12 minutes to complete 4-5 rounds of:

4 Ring Dips (pause at each lockout)

8 Alternating DB Curls per arm

12 HEAVY Russian KB Swings

Workout:

EMOM 21 (:30 work, :30 rest)

1- Handstand Push-Ups

2- Double-Unders

3- Max Reps Ball Slams (20/30#)