WOD 4/9:

Warmup: 2 rounds, 5 reps each KB Halos Windmills Bottom up KB carry (50 ft ea) Bottom up KB press Goblet squats

EMOM, for 16 minutes (4 sets) of: *1 – Seated strict Press x 6-8 reps @ 2111 (Left Arm) *2 – Seated strict Press x 6-8 reps @ 2111 (Right Arm) *3 – Bent-arm KB hold x 45 seconds *4 – L-Sit x 30-40 seconds (accumulate time with 10s on, 5-10s off) Amrap 15 3 pike push-ups 3 renegade rows (each) 3 Turkish sit-ups 3 single leg glute bridge (each) *Add 3 reps each round

Zoom recording

https://zoom.us/rec/share/2JMqd5XRyWlJX6OVxHPSQKN4I573eaa8hnVN_PdeyEktDAzFQZ6QJ-xg4l-lfGsd?startTime=1586428076000