Fitness
A. EMOTM 8:
1st: 5 Pendlay rows @ 21×0 tempo
2nd: 5 strict presses @ 21×0 tempo
-Into
EMOTM 8:
1st: 45s double DB bent over rows
2nd: 45s DB Z press
B. E2min for 16 min:
1st: 45s ring push-ups @ 21×1 tempo
2nd: 45s DB rows in push-up position, alternating
*Assault bike or row @ 75% effort during rest periods.
Performance
A. EMOTM 8:
1st: 5 strict weighted pull-ups on rings
2nd: 5 strict weighted ring dips
-Into
EMOTM 8:
1st: 45s double DB bent over rows
2nd: 45s DB Z press
B. EMOTM 16:
1st: 1 legless rope climb + 1 strict handstand push-up
2nd: 1 wall climb + 2 kipping toes-to-bar
3rd: 1 legless rope climb + 2 strict handstand push-ups
4th: 1 wall climb + 4 kipping toes-to-bar
…
*Strict handstand push-ups go up by one, kipping toes-to-bar go up by two
