10 Minutes EMOM
Min 1 – 2-4 Strict Muscle-Ups
Min 2 – 15-20′ Handstand Walk
Then
22 Minutes AMRAP
50 Double Unders (VIDEO)
15 Chest-2-Bar Pull-ups (VIDEO)
Run 400 Meters
Rest 90 Seconds
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 (VIDEO) 3 x 6-10 (Three Second Hold At Lockout)
(Try For Improvement on Lockout)
