A1. Pendlay rows
3,2,1,3,2,1; Waveload; Rest 60s
A2. Close-grip bench press
3,2,1,3,2,1; Waveload; Rest 60s
B1. Pendlay rows
3x60s AMRAP @ 135/95#; Rest 30s
B2. Close-grip bench press
3x60s AMRAP @ 135/95#; Rest 3-4 min
C. Increasing EMOTM until failure:
1st: 1 bar muscle-up
2nd: 2 bar muscle-ups
3rd: 3 bar muscle-ups
…
+
(Rest as needed)
+
Increasing EMOTM until failure:
1st: 1 wall climb + 1 wall-facing strict handstand push-up
2nd: 1 wall climb + 2 wall-facing strict handstand push-ups
3rd: 1 wall climb + 3 wall-facing strict handstand push-ups
…
D. EMOTM 10:
1st: 20s single-arm FLR on rings, right + 20s single-arm FLR on rings, left
2nd: 30s glute-bridge hold, right + 30s glute-bridge hold, left
