10 min EMOM
-3 pull ups
-3 dips
*Remember if you have achieved a muscle up then this trumps the pull ups and dips! you can try for one to 3 muscle ups on the minute.
*IF 3 pull ups is easy for you but you don’t have muscle ups and can’t go any “higher” on the bar, then do the pull ups while in L-sit and go as high as you can on the bar
8 min AMRAP
-10 deck squats (emphasize hollow body to get in and out of deck squat)
-60 double unders
-row for calories (18/15)
Then,
Two maximal attempts at handstand work
choose from
-handstand walk for distance
-handstand hold against wall for time
-freestanding handstand for time.