RXD
4 Strict Pullup
4 Strict Ring Dip
EMOM 4min
4 Chest to bar Pull up
EMOM 4min
5 Wall Climbs
EMOM 4min
6 Toes to Bar
6 Ring Pushup
EMOM 4min
Fitness
4 Hard Ring Rows
4 Hard Box Dips
EMOM 4min
8 Jumping Chest to bar pull ups
EMOM 4min
3 Wall Climbs
EMOM 4min
6 Hanging Leg Raises
6 Pushup
EMOM 4min
The theme of this workout is working gymnastic movement under fatigue. Ideally, every athlete is performing 30 seconds of work to 30 seconds of rest, a minimum of 20 seconds of rest per round since there is no break between EMOMs — this workout is a continuous 16 minutes of work! Reinforce better positions than squeaking out more reps with questionable ROM or execution.