Essentials
A.
9 min EMOM
1. Face pull Ring Pull x 10 reps
2. Hollow Hold x 20 sec
3. Handstand Hold x 20 sec
-then-
9 min EMOM
1. Pike Handstand Push Up x 5-7 reps
2. Hollow Hold x 20 sec
3. Chin Over Bar Hold x 20 sec
B.
5 Sets
Assault Bike x 7 cal
Wall ball x 10 reps
Jumping Pull Ups x 10 reps
Rest ~2 min
Fitness
A.
9 min EMOM
1. 1-3 bar Muscle ups + 4-6 toes to bar
2. Hollow Hold Flutter Kicks x 30 reps
3. Handstand Hold x 20 sec
-then-
9 min EMOM
1. 1-2 Strict Handstand Push Ups + 3-5 Kipping Handstand Push Ups
2. Hollow Rock x 20 reps
3. Chin Over Bar Hold x 20 sec
B.
5 Sets
Assault Bike x 10/8 cal
Wall ball x 10 reps 20/14
Pull Ups x 10 reps *No Butterfly Kip*
Rest ~2 min