Warmup:

8 Cal Bike

5 in-place inchworm push ups

10 plank shoulder taps

6 Cal Ski Erg

3 Wall Walks

30-sec Handstand Hold

On Rig: Perform 5 reps of: scap pull up, kip swings, kip swings w/hard push back, if doing muscle ups, work muscle up transitions, if doing burpee to pull up, do 3 burpee to pull up

WOD:

EMOM 24:

Min 1 – 15/11 Cal Bike

Min 2 – 12 Handstand Push Ups

Min 3 – 9 Cal Ski Erg

Min 4 – 6 Ring or Bar Muscle Ups

Video courtesy of Carl Paoli.  Some good muscle up transition drills here.  Check out his channel for more good stuff!

Little bit of high skill work on today’s EMOM.  If the gymnastic movements are doable, but the reps are out of your range, cut back to what you can do for that minute.

Scaling Options:

HS Push Ups -> Pike Push Ups off box -> Pike Push up off floor -> high kneel DB press

Muscle Ups -> Burpee to kipping pull up -> burpee to jumping pull up -> burpee to ring row

Cool Down:

Cobra pose – 2 min

Saddle Pose – 2 min