If you lay violent hands on me, you’ll have my body, but my mind will remain with Stilpo.

CrossFit Barwon – CrossFit

30 Minute AMRAP

Cal on bike or rower*

*3 x 10 Minute EMOM

1st Barbell Movement x 3-6

2nd Gymnastics Movement x 3-6

3rd Core Movement x 3-6

Choose from selection in comments.
Barbell:

Thruster 43/30 kg

Deadlift 102/70 kg

Gymnastics:

Bar Muscle up

Handstand Walk 5 m

Core:

Evil Wheel -> 1/2 Rom -> 10 hollow rocks

TTB -> V-up -> Tuck up

5 Minute Skipping if one person breaks we all do… 1 deck squats into burpee

Movement breakdown/scaling

7 Minute EMOM: 5 reps*

1) Movement 1

2) Movement 2

3) Movement 3