This long EMOM will allow us to get in a great workout as well as train the skills we’re likely going to see coming up over the next few weeks of the Open. Scale as needed for the C2B Pull-ups and double unders, use a progression that will help you improve the skill or strength aspect of the movement. For the overhead squats, lighten up on the weight if needed, but try to hit unbroken sets of 10. Handstand push-ups are different for everyone, so figure out where you are with a coach and hit somewhere between 5 and 10 reps each time through.

Alternating EMOM by 24
A. 10 C2B Pull-ups
B. 40 Double Unders
C. 10 Overhead Squats (95/65)
D. Hand Stand Push-ups 5-10