A. 12 minute EMOM
1-4 – 5 Behind the Neck Split Press
5-8 – 4 Jump to Split
9-12 – 3 Behind the Neck Split Jerk
*adjust weight accordingly
B. Strict Muscle Ups – 3×1-3
C. Parallette Strict HSPU – 3×3-5 (choose deficit that allows for required volume)
+
10 minute AMRAP
1 Legless Rope Climbs
10/7 Calorie Assault Bike
+
10 minute AMRAP
25′ Handstand Walk
12/9 Calorie Row
