A.
Health:
16 Min EMOM:
1) 5-10 Band Assisted Push Ups on DBs (Chest touches the ground)
2) :15 Handstand Hold + 10 Push Up Position Alt Shoulder Taps (One second pause at shoulder)
3) 4-6 Kipping Hip Pops with towel between feet
4) Rest
Fitness:
16 Min EMOM:
1) :05 Top of Ring Dip Hold + 3-5 Strict Ring Dips + :05 Top of Ring Dip Hold
2) :40 Handstand Walk Practice
3) 3-5 Kipping Hips to Rings
4) Rest
Performance:
16 Min EMOM:
1) :05 Top of Ring Dip Hold + 5-8 Strict Ring Dips + :05 Top of Ring Dip Hold
2) :40 Handstand Pirouette Practice
3) 2-4 Ring Muscle Up (No Dip)
4) Rest
B.
Health WOD:
10 Min EMOM:
10/7 Cal Bike
*AMRAP Deadlifts in remaining time (115/85)
Fitness WOD:
10 Min EMOM:
12/9 Cal Bike
*AMRAP Deadlifts in remaining time (225/155)
Performance WOD:
10 Min EMOM:
12/9 Cal Bike
*AMRAP Deadlifts in remaining time (275/185)