WOD (20 min cap)
-4 wall walks
-4 TGU
-8 weighted step ups (53/34) each hand
-30 double unders
-1 length handstand walk
-8 KB snatch (scale to dumbbell snatch)
-8 weighted step ups (53/34) each hand
-30 double unders
-10 handstand pushups (strict > kipping > box assist)
-8 alternating one armed overhead squat
-8 weighted step ups (53/34) each hand
-30 double unders
14 min EMOM
-3 pull ups
-3 dips
*Remember if you have achieved a muscle up then this trumps the pull ups and dips.
The goal here is to operate at a higher virtuosity than you did at the last EMOM
if you managed one muscle up per minute, then try for two.
2 rounds:
3 min amrap:
-3 snatch, 135/95
-6 pushups
-9 air squats
(1 minute rest between rounds)
Row, airdyne, pushup
10 rounds:
-1 minute row for calories/bike for calories/or 200m run (use a different movement each round)
-15 seconds rest
-30 seconds max push-ups *
-15 seconds rest
*Scale pushups according to gymnastic ability. If you can do planche pushups in hollow body position, then do these, even if you have to break up the sets a lot
https://www.youtube.com/watch?v=CJChbpTMJdo