EMOM 18 Minutes
Min 1: 30 second ring support hold
Min 2: 10 strict ring dips
Min 3: Rest
Min 4: 5 strict HSPU
Min 5: 30 second HS Hold
Min 6: Rest
C: 20 second hold / 8 ring dips / strict HSPU
M: Support hold with foot on box / box ring dips / Box HSPU
(Time Cap 15 Minutes)
C: 30-20-10 Pistol to box or with rear toe touch / Pull-ups
M: 20-15-10 Reps / Bulgarian split squat or Pistol to box / Ring Rows
We’re continuing to build on our progressions. There’s built-in rest here to allow you to challenge yourself and give you a chance to recover between the segments.
The rep range is designed to help you go in larger sets and challenge yourself. There’s no right number of breaks, but if you do break, keep the break quick and stay under the bar or rings without walking away. Trust your fitness. On the pistols, choose the appropriate progression that allows you to reach proper depth and correct position.