10 Minutes EMOM
Min 1 – 2-4 Strict Muscle-Ups
Min 2 – 15-35′ Handstand Walk
Then 2 Rounds For Time
20 Front Rack Reverse Alternating Lunges 155/105#
40 Chest-2-Bar Pull-ups (VIDEO)
60 Wall Ball Shots 20/14# (VIDEO)
(Take Care of Your Hands Everyone More Bar Work Tomorrow!)
Optional Work
Accumulate 25 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)
