A. Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups
Rest 4 minutes, and then…
B. Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Dips
15 Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…
C. Complete as many calories as possible in 4 minutes of:
Assault Bike or Concept 2 Rower
A. Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups
Rest 4 minutes, and then…
B. Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Dips
15 Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…
C. Complete as many calories as possible in 4 minutes of:
Assault Bike or Concept 2 Rower
A. Take 20 minutes to build to today’s 1-RM Bench Press
B. Two sets of:
Bench Press x 4-5 reps @ 85% of today’s 1-RM
Rest as needed
C. Three sets for times of:
50 Double-Unders
50-Foot Handstand Walk
10 Strict Handstand Push-Ups
Rest 2 minutes
D. Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed followed by…
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed followed by…
100 Hollow Body Bounces