10 Minutes EMOM
Min 1 – Handstand Hold/Walk Practice
Min 2 – Bar Muscle-up x 2-5
21-15-9 Reps For Time
Burpee Box Jump Over 24/20”
Pull-up
DB Weighted Box Step-up 24/20”
Level 1 – Jumping Pull-up or Ring Row
20/15# DB
Level 2 – Pull-up, 30/20#
Level 3 – C2B Pull-up, 45/30#
Optional Work
3 Sets
Weighted Strict Pull-up x 5
3 Sets
Supinated Grip Bent Over Row x 8