AM:

A1. EMOTM, 12 Min:
– THIS Min: 3 Tempo HSPU (32X4)
– THAT Min: 15 weighted ab-mat sit-ups (15/10)

B1. 3 rounds @ 80%, 90%, 100%
– 6 Ring Dips
– 25 Box Jumps
– 80 Double-Unders
– 25 Wall-Balls
– 6 Ring Dips
– 3:00 Rest

PM:

EMOTM, 20 Min:

– THIS Min: 2 x 5-7 sec. Reverse Tuck Lever Hold

– THAT Min: 4 x Tempo GH Raises (33X3). Don’t go below parallel – just hold when torso is parallel to ground.