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