EMOM, for 12 min (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 2-4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps

Then…

Five sets for max reps, each against a 3-min running clock:
Run 400m
Dumbbell Man-Makers x Max Reps
Rest 3 min between sets.
Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

Post reps to comments

thu 6.jpg

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