1 . emom 12 min,
1st min, 4 bar muscle up /scale: 8 c2b pull ups
2nd min, 5 m handstand walk / 5 hspu or 15 sec handsatnd hold
3rd min, 8 ring dips
4th min, rest
2 . 9 min amrap
8 dumbell press each hand
8 jumps over the box
1 . emom 12 min,
1st min, 4 bar muscle up /scale: 8 c2b pull ups
2nd min, 5 m handstand walk / 5 hspu or 15 sec handsatnd hold
3rd min, 8 ring dips
4th min, rest
2 . 9 min amrap
8 dumbell press each hand
8 jumps over the box