EMOM 9 minutes
Min 1 1-3 strict MU or 1-3 Strict Pull Ups
Minute 2 L sit 30 seconds
Minute 3 3-5 DHSPU or 5 Strict HSPU or 10 Kipping HSPU (Scaled 10 Pike Push Ups)
For time:
Run 800m
50DU
40 T2B
30 box overs 24/20
20 foot handstand walk (or 20 nose to wall runs)
10 Ring Muscle Ups
SWEATFIT: 6AM, 12PM, 4:30PM
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – 15/10 Calories of Rowing
Minute 2 – 10 Double KB Front Racked Step Up and Over
Minute 3 – 10 Toes to Bar