15-minute EMOM (0:40/0:20)

1) Bar muscle-ups
2) Handstand walks,7.62m
3) Single-leg squats, alternating

Intent. Accumulate as many EXCELLENT repetitions of each movement as you can. Ideally keep the muscle-ups to a single set but break to a few smaller sets as needed. On HSW, you can choose to focus on either speed (of each walk) or just consistency. For the single-leg squats, aim for a steady pace (just keeping moving for the full 40-sec).