A. Pull-up strength, EMOMx15:
Min 1-5: Max kipping pull-ups in 25 seconds (scale to foot-assisted bar pull-ups, or scale up to bar muscle-ups)
Min 6-10: Max barbell rows in 25 seconds (increase weight from last week if it’s reasonable to do so)
Min 11-15: 15-35 second active (shoulders engaged) hang. Aim for longer hangs than last week, if possible. Change it up by using rings if you want.
B. For time:
18 hang squat snatches (95/65, or scale as needed)
90 double-unders
12 hang squat snatches
60 double-unders
6 hang squat snatches
30 double-unders.
This should be fairly quick, so scale the DU numbers if needed. Snatches should be fairly light.
C. Accumulate 3 minutes total in a single arm plank. Feet should be about shoulder width, hips should be square to the ground, and the supporting shoulder should be active. Bring the non-working arm to your side and make a fist to help your body generate more tension.