EMOM 16:
Min. 1 | Max handstand hold
Min. 2 | DB shoulder press (12.5/15 kg)
Min. 3 | Max hang from a pull-up bar
Min. 4 | Strict pull-ups
– Score is total seconds held + total reps completed.
– Perform just one attempt on the holds each minute.

Scaled WOD
For time and reps:
EMOM 16:
Min. 1 | Max plank hold
Min. 2 | DB shoulder press
Min. 3 | Max supine ring hold
Min. 4 | Ring rows
– Score is total seconds held + total reps completed.
– Perform just one attempt on the holds each minute.