Part A:

12 min alt EMOM:
Min 1: 8 DB bench press
Min 2: 20/20 side plank
Min 3: 8 Ring rows – elevated feet if possible

Part B:

For time – 12 min Cap

80 DU’s
40M HS walk/ DB Bear crawl
20 HSPU (Kipping) / Seated DB press
10 Slam ball cleans over shoulder/ KB SDHP
20 HSPU
40M HS walk
80 DU’s