Warm-Up
15 Minutes of Continuous work
200 meter run
4 strict knee to elbow with 2 second pause at top
8 Cross strap ring row
16 Single arm KB swings (alternating)
ME Toes and nose handstand hold

Strength

EMOM for 24 Rounds
ODD: 1 Strict press @ 100% of 3RM
Even: 1 Deadlift @ 100% of 3RM