Fitness
A. 10 min kipping skill work
B. EMOTM 9:
Mins 1-3: 3-5 vertical ring rows + 8 push-ups, hand-release
Mins 4-6: 3-5 strict hanging leg raises + 5 ball slams
Mins 7-9: 8 double DB bent over rows + 8 push-ups, hand-release
+
EMOTM 9:
Mins 1-3: 30s goblet squats
Mins 4-6: 30s step-back lunges
Mins 7-9: 30s Russian KB swings
+
EMOTM 9:
1st: 30-45s double KB front rack hold
2nd: 30-45s double KB front rack hold
3rd: 30s double-unders/single-unders
Performance
A. 10 min muscle-up transition skill work
B. EMOTM 9:
Mins 1-3: 2-4 bar muscle-ups + 2-5 kipping handstand push-ups
Mins 4-6: 10 toes-to-bar
Mins 7-9: 2-4 ring muscle-ups + 2-5 kipping handstand push-ups
+
EMOTM 9:
Mins 1-3: 30s goblet squats (70/53)
Mins 4-6: 30s jumping switch lunges
Mins 7-9: 30s Russian KB swings (70/53)
+
EMOTM 9:
1st: 30-45s double KB front rack hold
2nd: 30-45s double KB front rack hold
3rd: 30s double-unders
