A
Emom x12
Min 1: 12 deficit Push-ups
Min 2: 8 seated DB press
Min 3: 2-4 wall walks
Min 4: rest
B
Ring Muscle Up progression
Every minute on the minute for 8 minutes, add one rep:
* Advanced: Strict Box Ring Muscle Up
* Intermediate: Strict Toe Assist Ring Muscle Up
* Beginner: Strict Ring Assisted Pull Up (seated)
In minute one, perform one rep. In minute two, perform two reps…until you perform 8 reps in minute 8.
If an athlete hits failure, they will complete a 20-second Box Support Hold for each remaining round
C
Mayhem mini-pump – upper body posterior
3-4 sets
10 supported DB rows
10 DB french press
10 paused banded pull-aparts
Rest 90s