Ai. Strict Pull-up + Strict Muscle Up + Strict Dip – Quickly work to a max complex for the day starting at 1+1 +1 hen working to 2+2+2, 3+3+3 and so on
Aii. Strict Muscle Up – 8 minute EMOM: 1-3 reps performed linked or as singles
B. 12 minute EMOM
1 – 25′ Handstand Walk
2 – 3-5 Strict Handstand Push-up
3 – 7 Kipping Handstand Push-up (open standard)*
4 – Assault Bike Easy
*Hold the top for a second as if you were being counted by a judge
+
15 minute EMOM
1 – 14/12 Calorie Row
2 – 8-12 alt Single Leg Strict T2B
3 – 6 Dumbbell Hang Clean and Jerk 50/35/hand*
*Dumbbells on the outside of the body on the hang
