Part A Warm Up
Coaches Choice
Part B
EMOM For 12 Min Do:
Min 1 – Seated Banded Strict Muscle-up x3-4 OR False Grip Ring Row x12
Min 2 – 12″ Deficit Push-ups x10
Min 3 – Kneeling Banded Muscle-up x10
Part C
3 Rounds For Total Time Of:
20 Chest To Bar Pull-ups
15 Push Press (135)
20 Bar Facing Burpees
15 Front Squats (135)
20 Handstand Push-ups
rest 2 min
