16 min Alternating EMOM
Push-ups & Ring Rows
30 seconds of work, 30 seconds rest and transition
Note: Pick a rep count that you can be consistent with over the 16 minutes.
Push-ups: If you need something a little harder, try hand release, clapping push-ups, push-ups using the torpedos, or try elevating your feet onto a 6 or 12 inch box. Try to get
Ring Rows: If you need something a little harder, try elevating your feet onto a box that is at the same height as your rings. (This option gets tough really fast) Side note, this will also help you with your pull-up.
80 Wall Balls
Courtesy of Tristan Hoyle at Felix...
Run hard, come in fast, and immediately pick up your ball. When you hit your last WB, bolt out the door as fast as you can.
Additionally, if possible, one of your runs should be on the runner inside.