12 Min Skills EMOM
Min 1: 5-6 weighted dips (box, bar, ring)
Min 2: 10 Single arm dumbbell overhead lunges
Min 3: 20 sec handstand hold or 8 HSPU
Notes: Add weight to dips with a plate or dumbbell to increase dip strength.
3 rounds for time
50m single arm dumbbell overhead lunges
2 deadlifts @ 75-80% of 1RM
Cool down: 800m walk
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