10 Minutes EMOM
Min 1 – 2-4 Strict Muscle-Ups
Min 2 – 15-30′ Handstand Walk
Then For Time
Row 500 Meters
Run 1600 Meters
100 Double Unders (VIDEO)
Run 1600 Meters
Row 500 Meters
Optional Work
Accumulate 20 Russian Dips (In as many sets as needed)
(Ideally, setup up tall enough to hold hollow position)
Then
Strict Ring Dip 3 x 6-10 (Three Second Hold At Lockout) (VIDEO)
(Try For Improvement on Lockout)
