EMOM 15 (0:40 work / 0:20 rest)

1) GHD sit-ups
2) Bar muscle ups
3) Single-leg squats, alt
4) Wall walks
5) Rest

Intent. Accumulate EXCELLENT repetitions in each movement, move at a steady pace and don’t push the movements to failure.

Movement options. You can also choose to drop a movement off if feeling very fatigued.

GHD sit-ups → GHD sit-up to parallel → V-ups
Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
Single-leg squats → Single-leg squats to a band
Wall walk → Seal walk for distance