Warm Up:

5min Row
then...
2 sets
10 Inch Worm Hands Only
10/10 Single Leg Elevated Hip Bridge
10 Empty Bar Strict Press

1. 6 round (12min) EMOM:

Even minute: 5 Push press (Work up to a 5RM)

Odd minute: 30sec Pullup practice...working gymnastics kip, butterfly or unbroken sequence such as...4-3-2 Pullup, Chest to bar, muscle up.

2. Complete as many reps as possible in 14 minutes of:

RX:

15 wallball (20#/14#)
2 Ring Dips
15 wallball (20#/14#)
4 Ring Dips
15 wallball (20#/14#)
6 Ring Dips

Etc….Each round increase the dips by 2 reps.

RX+:

15 wallball (20#/14#)
1 muscle up
15 wallball (20#/14#)
2 muscle up
15 wallball (20#/14#)
3 muscle up

-Etc….Each round increase the muscle ups by 1 rep.

Supplemental:

3 rounds:

30 second max effort GHD sit up

30 seconds rest

30 second max effort barbell back extension

30 seconds rest