Continuing our strict gymnastic work today, make this EMOM challenging but stay within your limits in terms if rep counts. Scale HSPU using 2 mats, pike push-ups and strict DB presses (work with a coach if unsure).

EMOM x 15

A. 5-7 Strict Chest To Bar Pull-ups
B. 1 Set Strict Handstand Push-ups
C. :45 Hollow Hold

Conditioning

500M Row

Then
4 Rounds for Time

30 Air Squats
20 Dumbell Snatches (50/35)
10 Burpee Pull-ups