Part 1:
Alt EMOM x 14min
Even: 3-5 Handstand Push-ups
Odd: 5 – 7 Toes to Bar or 2-5 MU’s
*You can replace toes to bar with Muscle Ups if you would like to spend some time working MU’s.
*Pick a number you can hold consistently for the EMOM, whatever it may be. This is not only to work consistency in the movement but you can also accumulate some very good volume. The reps do not necessarily need to be done unbroken.

Part 2:
AMRAP 20mins
15 Cal Row
15 Box Jumps (24/20)
15 KB Goblet Squats (32/24kg)

*From the mind of Bergeron