1. Emom x 4, 0-4 min
5 weighted pull ups
2. Emom x 4, 4-8 min
Bar muscle ups
Pick a number you can maintain for 4 sets
3. Emom x4, 10-14 min
5-8m hs walk
Scale options, 20 sec hs hold, 10 pike push ups, 20 shoulder taps
4. 16 min amrap *
1st min 13/9 cal row*
2nd min 10-15 hspu or 15 hand release push ups
3rd min 50 du or 30 heavy rope jumps
4th min 10/15 t2b or v-ups
Optional
1st min 16/12 cal row*
2nd min 8m hs walk
3rd min 50 du or 13/9 cal airbike*
4th min 15 t2b
- *40 sec time cap for machines
