Monday 11/02/2026

SKILL / WARM UP

3 Rounds: (For Quality)
:20+ Ring Support Hold
:10+ Handstand Hold / / Variation
:10+ L Hang from Pull Up Bar
200m Run

WORKOUT

EMOM 16 (4 Rounds)
Alt. Between…
Min 1) *Ring Pull Ups / / Chest to Rings
Min 2) :45 Box Step Ups 20”
Min 3) *Ring Dips / / Variation
Min 4) 50 Double Unders

POST WORKOUT STRENGTH

For Time / / Quality: *12 Min Cap
75 Shoulder Press*
*You choose the weight (should be really light compared to your 1RM)
*Aim for near max rep sets, but only rest :30 seconds between sets!