Strength

Level 1

Every minute on the minute for 12:00:

  • Minute 1: Kip Swing x 5-7
  • Minute 2: L-Seated Dumbbell Press x 6-10

Level 2

Every minute on the minute for 12:00:

  • Minute 1: Kipping Pull Up with a pause x 3-5
  • Minute 2: Box Handstand Push Ups x 6-10

Level 3

Every minute on the minute for 12:00:

  • Minute 1: Muscle Up x 1-3
  • Minute 2: Strict Handstand Push Ups x 6-10

Feel free to mix and match any of the above skills to design an emom appropriate for you and your goals.

Conditioning

3 Rounds

In 2:00:

  • 20/15 Calorie Bike or Row
  • 10 Box Jumps (24/20)
  • Max Chest to Bar Pull Ups in remaining time

Rest 2:00