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A. Every 2 minutes, for 18 minutes:
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: 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. Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with Pause at Knees + Power Clean + Power Jerk
Build to today’s heavy over the course of the eight sets.
B. Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat
C. Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000 Meters
135/95 lb Power Snatch x Max Reps
Rest 5 minutes, and then when the clock hits 10:00, perform the following…
Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps
Rest 5 minutes, and then when the clock hits 20:00, perform the following…
Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Strict Handstand Push-Ups x Max Reps
D. Four sets of:
Single-Arm Dumbbell Press x 4-6 reps per side @ 21X1
Rest 45 seconds
Sngle-Arm Dumbbell Rows x 12 reps @ 20X1
Rest 45 seconds
Bent-Over Rear Delt Flyes x 15 reps @ 20X0
Rest 45 seconds