EMOM for 12 minutes:
Every odd minute, perform 8 reps of a supinated grip bent over row, going AHAP.
Every even minute, perform an unbroken set of bar muscle-ups that challenges you.
Score for this will be highest weight done on the bent over rows. Don’t kill yourself (or hands) on the bar muscle-ups, but get something out of them. If you can’t do bar muscle-ups, you will practice chest-to-bar pull-ups instead.
Workout of the Day
In 15 minutes,
Perform 30 squat snatches (135/93)
In remaining time, perform AMRAP of
10 walking lunge steps (total, 5 out, 5 back)
10 handstand push-ups
Shoot to give yourself no less than 10 minutes on the AMRAP. I would rather you go heavier and power snatch than stay light, do the squat snatches, and the lunges end up being too light. If you can do HSPU but can’t consistently knock out 10 unbroken, cut the reps down per round.
Post your scores to.