A. Five sets of:
Bulgarian Split Squat x 6-8 reps
Rest 45 seconds
Ring Push-Ups x Max Unbroken Reps
Rest 45 seconds
B. Four sets for max reps of:
45 seconds of Burpees
Rest 45 seconds
45 seconds of V-Ups or Hollow Rocks
45 seconds of Rest
A. Five sets of:
Bulgarian Split Squat x 6-8 reps
Rest 45 seconds
Ring Push-Ups x Max Unbroken Reps
Rest 45 seconds
B. Four sets for max reps of:
45 seconds of Burpees
Rest 45 seconds
45 seconds of V-Ups or Hollow Rocks
45 seconds of Rest
Parts A & B will be performed against a running clock, in the following order:
A. Begins at 0:00 on the running clock:
Establish a 1-RM Shoulder to Overhead
The barbell may be taken from blocks or a rack.
B. Begins at 5:00 on the running clock:
For time:
100 Double-Unders
15/12 Ring Muscle-Ups
100 Double-Unders
Time Cap = 9 minutes – if the running clock reaches 14:00 before you finish, add the number of reps remaining as seconds on your time. E.g., if a male completed 10/15 muscle-ups, he would enter his score as 10:45.
C. Will be performed against a running clock, in the following order:
Begins at 0:00 on the running clock:
Complete as many rounds and reps as possible in 3 minutes of:
6 Bar Muscle-Ups
6 Thrusters (135/95 lbs)
Rest until the running clock reaches 6:00, and then…
D. Begins at 6:00 on the running clock:
Complete as many rounds and reps as possible in 3 minutes of:
9 Chest-to-Bar Pull-Ups
9 Overhead Squats (115/75 lbs)
Rest until the running clock reaches 12:00, and then…
E. Begins at 12:00 on the running clock:
Complete as many rounds and reps as possible in 3 minutes of:
12 Pull-Ups
12 Snatches (95/55 lbs)