A. Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B. Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Strict Pull-Ups x Max Reps
Rest 3 minutes
A. Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring or Bar Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B. Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Pull-Ups x Max Reps
Rest 3 minutes
A. Six sets of:
Front Squat with a Pause x 3-4 reps @ 4111
(MUST move up in weight from last week)
Rest 3 minutes
B. Every 4 minutes, for 16 minutes:
Ground to Overhead Barbell Cycling
*Set 1 – 9 reps @ 55-65% of 1-RM Clean & Jerk
*Set 2 – 9 reps @ 55-65%
*Set 3 – 9 reps @ 55-65%
*Set 4 – 9 reps @ 55-65%
For these sets, the goal is to keep the barbell in your hands and complete the reps effeciently and unbroken.
C. Four rounds for time of:
20 Calories of Rowing on Concept 2
15 Thrusters (115/83 lbs)
7 Muscle-Ups
D. Three sets of:
Banded Hamstring Curls x 30 reps
Rest 20 seconds
Banded Glute Bridges x 30 reps
Rest as needed