A. 9 minute EMOM
1 – 30-sec Scap Pull-Ups (slow and controlled)
2 – 30-sec Wall Facing Handstand Hold
3 – 6 Depth Plyo Push-Ups https://www.youtube.com/watch?v=kUycIu7qM4o
B. Push Press – Build to a heavy set of ten at RPE 8
C1. Close Grip Incline Bench Press – 4×6-8 @21X1 Tempo; Rest 60-sec
C2. Hand Over Hand Rope Pull – 4×50’ (continuously moving); Rest 120-sec https://www.youtube.com/watch?v=0eq9YkdCxTI
D1. Strict Handstand Push-Ups/Negatives – 4×5 (add deficit if needed); Rest 30-sec
D2. Ring Push-Ups – 4×10-12; Rest 30-sec
D3. Reverse Bear Crawl – 4×30-sec; Rest 180-sec https://www.youtube.com/watch?v=wHHJ4lJ2w74
+
3 Sets:
Row 25/20 Calories @85%
6-10 UB Strict Handstand Push-Ups
Rest 2-3 minutes
+
3 Sets:
Assault Bike 20/15 Cals @85%
8-10 UB C2B Pull-Ups
Rest 2-3 minutes
