WOD

15min EMOM
Min 1: 5 Strict Muscle-ups/L2/5 False-grip ring pull-ups/L1/45s False-grip hold
Min 2: 45s L-Sit Hold/L2/45s Tuck hold/L1/45s Plank
Min 3: 45s Arch Hold
Min 4: ME Free-Standing Handstand Hold/L2/ME Handstand hold on wall/L1/ME OH Hold w/ 1RM Strict press
Min 5: 10m Seal Walk

Comp HW

Tabata Assault Bike
8 rounds (20s work, 10s rest)

Tabata Rowing
8 rounds (20s work, 10s rest)

Comment

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