**Crossfit Junior Teens at 4:15pm**

Every 2 mins, for 18 mins (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10m
(use partner assist or Wall Climbs if you don’t have handstand walks yet)
Station 3: Ab-Wheel or Barbell Roll-Outs x 12-15 reps

then

EMOM, for 24 mins (6 sets of each):
Min 1 – 8/12 Cals of Assault Bike (or 150/200m of Rowing)
Min 2 – 15 Kettlebell Swings (24kg/32kg)
Min 3 – 10 Dumbbell Thrusters (15kg/25kg)
Minute 4 – 12 Ring Dips

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