A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: L-Sit x 45-60 seconds (accumulated)
B.
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)
A. Fitness: strict dips, subbed GHD planks for L sits.
B. Fitness:
21, 7, 10
23, 6, 10
22, 5, 9
21, 4, 6
A. Done Rx- 5 MUs per rd, HS walk done as 3x15ft because of garage limitations. L-sits done as 30/15s, these are slowly getting better.
B. Row- all 24s
SHSPU – 13/10/7/7
Bar MU -5/5/5/4
C. 12 min EMOM (had time left)
1-push-ups
2-pull-ups
3- Skull crushers
4- curls
Did yesterday’s much like a lot of people today:
A. Built off 300lb and did all reps successfully.
B. Finished with 6 rounds. I ended up using 95lbs on a bar. My legs hurt