Warm-up-
10 Minute EMOM-
Odds- 20 Double or Single Unders+ Hollow Hold
Evens- 20 Abmat sit-ups+ Squat Holds
A. 16 Minute EMOM-
Odds- 3 Deadlifts
Evens- 5 Pull-ups OR 3 Muscle-ups
*The First 3 sets of deadlifts should be warm-up sets, add weight between rounds.
**Use this time to work on strict or kipping pull-ups, whichever you feel you need the most work on
B. 12 Minute Up Ladder
2 Overhead Squats (95/65)
30 Double Unders
4 Overhead Squats (95/65)
30 Double Unders
6 Overhead Squats (95/65)
Continue to add 2 reps to the OHS until 12 minutes is up
