A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Strict Supinated-Grip Pull-Ups x 6-12 reps @ 21X0
Station 2 – Strict Handstand Push-Ups or L-Seated DB Presses x 8-12 reps
Station 3 – Alternating Bowler’s Lunges x 20 reps
B. Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Wall Ball Shots (20/14 lbs)
A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Rope Climb x 1-2 ascents
Station 2 – Strict Handstand Push-Ups x max unbroken reps
Station 3 – Alternating Pistols x 20 reps
B. Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)
A. Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)
B. Every two minutes, for for 12 minutes (6 sets):
Split Jerk x 1 rep
Build to today’s heavy.
C. Five rounds for time of:
8 Chest-to-Bar Pull-Ups + 4 Deadlifts (315/215 lbs)
10 Kettlebell Thrusters (24/16 kg)
15/10 Calories of Assault Bike
Rest until the 15 minute mark then. . .
D. Five rounds for time of:
10 Burpee Box Jump Overs (24″”/20″”)
15 Wall Ball Shots (30/20 lbs)
20 Double Unders + 8 Toes-to-Bar