EMOM perform 5-4-3-2-1-2-3-4-5 of the first exercise and 5 of the second exercises of following couplets. For example in minute 1 do 5 Bench+5 Pullups, minute 2 do 4 Bench+ 5 Pullups, minute 3 do 3 Bench+5 Pullups, etc.:
Couplet 1:
Rest 2 minutes then do Couplet 2:
Rest 2 minutes then do Couplet 3:
Results: Needed a heavier Bench Press but otherwise worked pretty well.
Part A: EMOM for 8 minutes do a 30 second Handstand Hold
Part B: EMOM for 8 minutes do one Wall Walk. Start with a pushup, end with a pushup.
Part C: AMRAP in 16 minutes of:
Results: Pat C: 8 rounds plus 15 situps, 12 sdhp, and 3 dips.
Every 2 minutes for 20 Minutes do:
Then complete 3 rounds for time of:
Results: For the first part used 60Kg (warmed up with 3 x each at 40kg). For the second part, 11:48.
Every 2 minutes on the minute do Back Squats as follows:
5-5-5-5-5 @ 80kg
Then for time complete:
Results: 16:15. The original workout also had Toes to Bar as a the second set, but I forgot to do it when I was working out so if you are up to an extra challenge add them into the mix. Be warned, as written it was already really hard.
Not for time, Push Press:
Then AMRAP in 12 minutes
Results: 4 rounds plus 12 Pullups, 9 Dips and 5 Pistols.