Pullups and HSPU then Dips, Kneel Stand. Row, Burpees and DUs

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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.

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One Response to Pullups and HSPU then Dips, Kneel Stand. Row, Burpees and DUs

  1. pmeyer says:
    23/08/2021 at 07:55

    PM, 23.8.21: I messed up (again) with the Alternating Kneel Stand and only did it right on the last round.. 212 DU’s, 51 cals, 25 Burpee.