EMOMx12

Minute 1: M.E. muscle-ups in 45 seconds (modification: low ring muscle-up progression x 3-4 reps or negative dips)

Minute 2: M.E. handstand walk (modification: 1 box walk-around or nose and toes holds for 30 seconds)

Minute 3: M.E. alternating pistols (if you’re proficient, add weight with a kettlebell)

Minute 1: 200/150m row
Minute 2: M.E. DU
Minute 3: 25 hollow rocks (RX+: hold barbell)

Score is total reps. Row counts as 1 rep.