EMOM 10 (0:40/0:20)

1) Handstand walk for distance
2) Double-unders

– Rest 5:00 –

EMOM 10 (0:40/0:20)
1) Ring muscle-ups
2) Single-leg squats, alt

– Rest 5:00 –

EMOM 10 (0:40/0:20)
1) Handstand push-ups*
2) DB Snatches, alt**

• Parallette (choose deficit), deficit (choose deficit), wall-facing, strict or kipping ** Choose a heavy weight you can still cycle for 8+ reps each minute (e.g. 35/25kg)

Movement options.
Handstand walk → Seal walk
Double-unders → Speed rope skips
Ring muscle-up → Bar muscle-ups → Seated ring muscle ups
Single leg squats → Pistols to a band → Box step up (only the working leg on the box), choose a height based on ability
HSPU → Standing HSPU variation of choice