3 Intervals

A1. 12-minute EMOM*
3 Ring muscle-ups
6 Strict handstand push-ups
12 Air squats
* Alternate rep scheme if 3/6/12 not realistic: 2/4/12

A2. 12-minute EMOM (0:40/0:20)**
1) Shuttle runs*
2) Rope climbs
3) Handstand walks,7.62m segments
* 1 shuttle run = (7.62m) out + (7.62m) back

A3. 12-minute EMOM (0:40/0:20)**
1) DB hang power clean and jerks @ 2 x 22.5/15kg (50/35lbs)
2) 8 DB Walking lunges + Hand-release push-ups in the remaining time
3) Echo bike for calories
** Work for 0:40, rest for 0:20

Rest 3:00 between EMOMs

Ring muscle-up → Reduce reps (1-2 Reps) → Bar muscle-up → Chest-to-bar or regular pull-ups (3 to 6 reps)
Strict handstand push-up → Kipping HSPU
Rope climb → ½ length rope climbs
Handstand walk → Wall walk