Let’s practice our handstand push-ups and knees to elbows. Pick a number that is good for each movement and do an alternating EMOM (5 sets of each)
The metcon is an ascending ladder of wall balls, push-ups, and KB swings. It looks pretty innocent, but who can settle into a good pace for all 12 minutes??

Alternating EMOM for 10 minutes:
A) 5-10 HSPUs
B) 5-10 knees to elbows

AMRAP in 12 minutes:
2 wall balls, 20/14#
2 push-ups
2 KB swings, 53/35#
4 wall balls
4 push-ups
4 KB swings
6, 6, 6…8, 8, 8…etc.