EMOM x 20
(Fitness)
1) 0:30 DB Box Step Ups (Single Arm)
2) 8 DB Bench Press + 8 Pistols
3) 0:30 Handstand Push Ups
(Establish most challenging progression for 0:30 of effort)
4) 0:30 Ring Dips
(Add weight or tempo to ensure challenging)

(Comp)
1) 8 Ring Dips + 8 Pistols
(Add weight or tempo to ensure challenging)
2) 0:30 Strict Pull Ups
(Establish most challenging progression for 0:30 of effort)
3) 25-50′ HSW
4) 0:30 Double DB Box Step Overs (20/24″)