A. Every 2 minutes, for 18 minutes (3 sets of each):
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg
B. Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Push-Ups
Rest 90 seconds
90 seconds of Dumbbell Weighted Box Step-Overs
Rest 90 seconds
A. Every 2 minutes, for 18 minutes (3 sets each):
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps (if you’re proficient, add weight with a kettlebell)
B. Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Ring Dips (perform from muscle-up stations if possible)
Rest 90 seconds
90 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 90 seconds
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 50%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80%
Followed by…
Three sets of:
Snatch Pulls x 3 reps @ 90-105%
Rest 2 minutes
B. Every 2 minutes, for 6 minutes (3 sets):
Front Squat x 8 reps @ 70%
C. Five sets for times of:
Run 400 meters
12/8 Strict Handstand Push-Ups
16 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (32/24 kg)
Rest 4 minutes
D. Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed