September 30, 2024

EMOTM 12 Min 1 – 3-5+ Muscle-up drills/transitions or Strict Pull-ups Min 2 – 30-45sec HS Hold/Walk Practice Min 3 – 15 Hollow Rocks Then, 5rds for time: Run 200m 5 Muscle-ups (or 5-10 Strict Pull-ups or 15 Pull-ups/Ring Rows) “A champion is someone who gets up when he can’t.” – Jack Dempsey