Fitness
A. Accumulate 60-120s in a wall-supported handstand* and 60-120s hanging from rings**
*Wall climb as high as comfortable if kicking up is not an option.
**Can hang in ring row position as necessary.
B. E2min for 3 sets:
1st: 6 back squats @ 30×1 tempo
2nd: 5 back squats @ 30×1 tempo
3rd: 4 back squats @ 30×1 tempo
*Build per set.
C. 12 min:
1 min jump rope (singles or double-unders)
1 min DB waiter’s walk, right (moderate)
1 min rowing
1 min air squats
1 min DB waiter’s walk, left (moderate)
1 min rowing
Performance
A. EMOTM 10:
1st: 20-30s wall-facing shoulder taps
2nd: 30-45s hang from rings
B. Back squat
Build to a heavy set of 2 @ 30×1 tempo in 12 minutes
C. For time:
100 double-unders
6 Turkish get-ups, alternating (55/35)
10 double KB front rack squats (70/hand – 55/hand)
1 mile assault bike
10 double KB front rack squats (70/hand – 55/hand)
6 Turkish get-ups, alternating (55/35)
100 double-unders
*12 minute cap
