FITNESS
A. EMOM 10:
1st: 10-30s FLR/support on rings/support in bottom of ring dip
2nd: 30s walking plank
Training notes:
•Pick isometric holds that are challenging but sustainable for you for the first part of the EMOM
•For walking plank, try to keep torso as rigid as possible.

B. EMOM 16:
1st: 30s Russian KB swings
2nd: 30s assault bike/row
3rd: 30s goblet squats
4th: 30s assault bike/row
Training notes:
•KB swings and goblet squats should be unbroken and fast
•Push the pace on the bike and the row, but make sure that your output is sustainable across rounds.
Record reps completed across the EMOM – and record splits for each exercise in training notes.

PERFORMANCE
A. EMOM 10:
1st: 2-3 strict ring muscle-ups
2nd: 30s handstand walking
Training notes:
•If you don’t have ring muscle-ups, work on transition drills for 30s – jumping muscle-ups, banded drills, box drills, etc.
•If you don’t have handstand walking, work on handstand holds at an appropriately challenging level.

B. EMOM 16:
1st: 30s power snatches (95/65)
2nd: 30s assault bike/row
3rd: 30s overhead squats (95/65)
4th: 30s assault bike/row
Training notes:
•Cycle time should be fast for snatches and overhead squats – adjust weight accordingly
•Push the pace on the bike and the row, but make sure that your output is sustainable across rounds.
Record reps completed across the EMOM – and record splits for each exercise in training notes.