10 Minutes EMOM
Min 1 – Handstand Hold or Walk Practice
Min 2 – 20 Seconds Hollow Hang

Level 1
For Time
30 Ring Rows
150′ Overhead Plate Lunge 45/25#
20 Ring Rows
100′ Overhead Plate Lunge 45/25#
10 Ring Rows
50′ Overhead Plate Lunge 45/25#

Level 2
For Time
30 Chest-2-Bar Pull-ups
150′ Overhead Walking Lunge
20 Ring Rows
100′ Overhead Walking Lunge
10 Ring Rows
50′ Overhead Walking Lunge
Use 35/25# DB’s

Level 3
For Time
15 Muscle-Ups
150′ Overhead Walking Lunge
10 Muscle-ups
100′ Overhead Walking Lunge
5 Muscle-Ups
50′ Overhead Walking Lunge
Use 53/35# KB’s

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