3 min row @ 50%
10 jump squats
30s row @ 95%
30s air squats @ 50%
-Into
2 min row @ 50%
10 jump squats
30s row @ 95%
40s air squats @ 50%
-Into
90s row @ 50%
10 jump squats
30s row @ 95%
50s air squats @ 50%
-Into
60s row @ 50%
10 jump squats
30s row @ 95%
60s air squats @ 50%
+
(Rest as needed)
+
10 min skill practice:
Legless rope climbs, peg board, strict muscle-ups

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. EMOTM 18:
Mins 1-6:
1st: 2 strict weighted ring pull-ups
2nd: 2 strict weighted ring dips
Mins 7-12:
1st: 4 strict weighted ring pull-ups
2nd: 4 strict weighted ring dips
Mins 13-18:
1st: 6 strict weighted ring pull-ups
2nd: 6 strict weighted ring dips

B. 7 min AMRAP:
10 power snatches (75/55)
3 bar muscle-ups
+
(Rest 5 min)
+
“Diane”
21-15-9:
Deadlifts (225/155)
Handstand push-ups

C. EMOTM 20:
1st: 30s strict toes-through-rings – maintain hollow at bottom
2nd: 20s single-arm FLR on rings, right + 20s single-arm FLR on rings, left
3rd: 30s handstand walk
4th: 30s/side hip airplanes – use band for support as necessary

D. 5 min AMRAP:
Farmer’s walk (88/hand – 70/hand)