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Workout of the Day

10 rounds:
5s assault bike @ 100%
25s assault bike @ 50%
5s assault bike @ 100%
25s assault bike @ 50%
5s assault bike @ 100%
1:55 assault bike @ 50%
+
(Rest as needed)
+
5 min skill practice:
Legless rope climbs

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. EMOTM 12:
1st: 1 Pendlay row (tough) + 1 strict weighted chest-to-bar pull-up (tough)
2nd: 1 strict press (tough) + 1 strict handstand push-up to tough deficit
*Increase every 2 sets if able.

B. 21 chest-to-bar pull-ups
21 handstand push-ups
15 bar muscle-ups
15 strict handstand push-ups
9 ring muscle-ups
9 handstand push-ups (10″/8” deficit)
+
(Rest 10 min)
+
7 min AMRAP:
3-6-9-12…clean & jerks (135/95) – drop each rep
3-6-9-12…ring dips

C. EMOTM 10:
1st: 20-30s single-arm FLR on rings, right + 20-30s KB front rack hold, right (tough)
2nd: 20-30s single-arm FLR on rings, left + 20-30s KB front rack hold, left (tough)
-Into
EMOTM 10:
1st: 20s single-arm ring rows, right + 20s single-arm DB bench press, right
2nd: 20s single-arm ring rows, left + 20s single-arm DB bench press, left

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