3 Sets, Not For Time
5 Muscle-ups (This is Just for some added practice, move well)
20 Triple Unders
1 Pegboard Ascent
20 Alternating Pistol Squats

30 Minutes EMOM
Min 1 – 7 Bar Muscle-ups
Min 2 – 5 Deadlifts 275/185# + 7 Strict HSPU
Min 3 – 12/9 Calorie Assault Bike
Record Your Total For Each Movement

Optional Second Session
60 Minutes
Light To Moderate Run, Mostly Stay Aerobic

Comments ( 3 )

  • Austin Salisbury

    A. Finally figured out the pegboard!!! Triple unders not so much….
    B. 70/120/120 EMOM started out pretty easy but by the 3rd time through the assault bike I lost my heart rate and never got it back. Super happy I was able to finish this and go unbroken on everything but man I need some work on that assault bike! I love emoms because they always push what I think I’m capable of.

    • Brad Salyer

      A. Done
      B. 63 bar muscle ups
      120 DL+SHSPU
      120 Cal on the Assault Bike

  • Tay

    A. Did a combo of the program and random nash exercises
    B. 59/120/120 Rx