A) EMOM x 12 min (4 sets)

1: 30ft handstand walk

OR 1 lap box handstand walk (switch directions each set)

2: 3-5 muscle ups

OR 3-5 low ring muscle up turnovers w/ toe/band/foot assist

3: 15 toes to bar in 3 UB sets of 5

OR 12 toes to bar in 3 UB sets of 4

OR 9 toes to bar in 3 UB sets of 3

 

B) Every 6 min x 3 sets:

– 500m row

– 20 alternating DB snatches (50/35)

– 15 box jump overs (24/20”)

*work on movement efficiency and holding pace.

 

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