25 minute amrap:
-Row 250m
-Max effort muscle-ups * until the one minute mark (unbroken set or until the minute expires)
-rest 1:00 minute-
* if you don’t have muscle ups the alternate strict pull ups and dips. i.e., do pull ups on one set. Rest, row, then do dips the next set. etc
Then- emom for 12 minutes:
Minute 1: 20 seconds L-sit hold or seated leg(compression) lifts .Rest the remainder of the minute)
Minute 2: 30 seconds plank* hold- (rest the remainder of the minute)
* If you have the flexibility and core strength to move to planche then please do so.