Strength/Core:

EMOM 6min

Hollow Hold 30 seconds

10 Up-N-Down Planks (each direction) 

WOD:

CHAMPION TEST (modified)
EOMOM in 23 minutes
1 minute Max Shoulder Press (115/85 lbs)
1 minute Rest
1 minute Max Box Jump Overs (24/20″)
1 minute Rest
1 minute Max Front Squat (115/85 lbs)
1 minute Rest
1 minute Max Muscle-Ups
1 minute Rest
1 minute Max Thrusters (115/85 lbs)
1 minute Rest
1 minute Max Row for calories
1 minute Rest

Repeat for 2 Rounds

Following an “every other minute, on the minute” (EOMOM) interval scheme, perform as many reps of possible (AMRAP) of the first movement in one minute, then rest one minute. Then AMRAP of the second movement in one minute, followed by another minute of rest. Continue for all six movements. Repeat a second time – for a total of 23 minutes. Score is total reps completed.