EMOM 30

Min 1) 1 Rope Climb (Adv: 2 Rope Climb)

Min 2) 12/9 Cal Bike

Min 3) 12 Toes to Bar (Adv: 15

Min 4) 12/9 Cal Row

Min 5) 50 Double Unders

WEAKNESS WORK:

10:00 CLOCK TO PRACTICE 1 OF THE FOLLOWING:

Strict HSPU, HSPU, Strict Pull Ups, Kipping/Butterfly Pull Ups, Strict Muscle Up, Muscle Up

Pistols, Handstand Walking, Freestanding Handstand Hold, Push Ups, Ring dips, Box Dips, Rope climbs

OPTIONAL WORK:

A) Banded Mobility and Soft Tissue Work 20:00