A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)
B. Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
Run 400 Meters
Dumbbell Man-Makers
(Push-Up, Row Left, Row Right, Power Clean + Push Press)
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.
A. Every 2 minutes, for 18 minutes:
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: L-Sit Hold x 45 seconds accumulated time
B. Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.
Note in comments which movement you selected to perform for max reps.
A. Three sets of:
10/7 Muscle-Ups
50-Foot Handstand Walk
Rest 3 minutes
B. Four sets of:
Jerk-Grip Overhead Squat x 3 reps @ 3311
Rest as needed
For these set your hands in closer than your typical OHS width, then lower slowly (3 second descent) and hold at the bottom for 3 seconds before coming up. Weight isn’t as important as the tempo and stability.
C. Every minute, on the minute, for 10-15 minutes:
Push Press x 1 rep
Take 10-15 minutes to build to today’s heavy single.
D. For time:
Run 1200 meters
30 Back Squats (225/155 lbs)
Run 800
20 Front Squats (205/145 lbs)
Run 400 meters
10 Overhead Squats (185/125 lbs)
*Barbell starts from the floor ONLY if you are comfortable taking it from front to back rack. If there is any doubt on safety please take the back squats from the rack.