0:00-12:00
12 Minute EMOTM:
Min 1-3: 5-10 Scap Pull-Ups W/1 Second Pause At The Top
Min 4-6: 10-20 Hollow Rocks (try hanging from bar)
Min 7-9: 5-10 Strict Pull Ups
Min 10-12: 5-10 Kipping Pull Ups
Pick reps you can maintain for all sets of each movement. If you don’t have un-assisted Strict Pull-ups than perform them assisted with a band. If you don’t have Kipping Pull-ups yet then perform Ring Rows instead.
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15:00-30:00
Every 1:30 x 5 sets each:
Odd: 5 Strict Press + 5-10 Diamond Push Ups
Even: 5 Pendlay Rows + 10 Band Pull Aparts
Alternate odd/even rounds. Build loading on the barbell movements as you see fit. Pendlay Rows should be done from a Dead Stop.
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32:00-40:00 (8x)
30 Seconds Ski/Bike/Row/Run Hard
30 Seconds Rest