A) Strength
1a) DB Neutral Grip Bench Press: 2/4 x 8. Rest 30s.
– (palms facing in)
1b) Ring Rows w. rotation: 2/4 x 12. Rest 30s.
– pronated to neutral grip

B) EMOM 12:
ODD Minutes: Accumulate as many quality HSPU reps in 40 seconds
EVEN Minutes: Double Unders Volume Accumulation or Practice
*Score = total reps of HSPU + double Unders
Beginner:
ODD Minutes: Handstand Progression
Even Minutes: 40 Single Unders

Then once EMOM is complete,
Not for time:
21-15-9
Push-ups (or Box Push-ups)
DB Hammer Curls
*Athlete choice of DB weight

C) Extra Credit:
DB shrugs: 3 x 20. Rest 60s.
– DBs in Front
– 20 Explosive Reps

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