A) 15 min EMOM
1. 3-6 Bar Muscle-Up
2. 6-12 Kipping HSPU
3. 45 sec Max Hollow Hold
B) 2 Set
2 minutes
500 m Ergo
1 min rest
2 minutes
40 Burpee (no jump)
1 min rest
2 minutes
150 Double-Under
1 min rest
C) 6 min time cap. (IGYG)
200 Weighted Sit-Up
A) 15 min EMOM
1. 3-6 Bar Muscle-Up
2. 6-12 Kipping HSPU
3. 45 sec Max Hollow Hold
B) 2 Set
2 minutes
500 m Ergo
1 min rest
2 minutes
40 Burpee (no jump)
1 min rest
2 minutes
150 Double-Under
1 min rest
C) 6 min time cap. (IGYG)
200 Weighted Sit-Up