EMOM for 12 minutes
- Even Minute: 3 x Strict Chest to Bar Pullups
- Odd Minute: 3 x Deficit Handstand Pushups
Then AMRAP in 5 minutes
- 10 x Dips
- 20 x Alternating Kneel Stand with 20kg Sandbag (total 10 reps per leg)
- Max reps Double Unders
Rest 1 minute then AMRAP in 5 minutes
- 10 x Dips
- 20 x Alt Kneel Stand with 20kg Sandbag
- Max Cal Row
Rest 1 minute then AMRAP in 5 minutes
- 10 x Dips
- 20 x Alt Kneel Stand with 20kg Sandbag
- Max Burpees
Results: Metcon 163 reps – 47 calories – 32 reps. Double Unders still not great.