CrossFit Senior Teens @ 4:15

12 minute EMOM (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Strict pull ups x 8 reps
Interval 4 – Ring Dips x 12 reps

then

Five sets for max reps, each against a 3-min running clock:
Row 500m
Strict Handstand Push-Ups x Max Reps
Rest 3 mins between sets.

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