3 Sets
Headstand To Handstand Walk x 50′
1 Pegboard Ascent
30 Seconds L-Sit
20 GHD Sit-ups
10-20 Triple Unders

For Time
21 Thrusters 95/65#
7 Muscle-Ups
18 Thrusters 95/65#
6 Muscle-Ups
15 Thrusters 95/65#
5 Muscle-Ups
12 Thrusters 95/65#
4 Muscle-Ups

30 Minute Run
Goal Here is around 60-70%
Mostly just stay Aerobic

Part C is Best Done After Recovery
From Part B

Comments ( 6 )

  • Brad Salyer

    A. All done, peg board ascents attempted
    B. 8:36 Rx

  • Austin Salisbury

    A. All done, pegboard ascent/descent. Only went halfway up and down each round. Getting better but these need a lot of work.
    B. 6:30 RX
    Midline was toast today. Ready for a rest day for sure.

  • Tay

    A. Done
    – subbed 5 strict chin ups for peg
    – headstand > handstand practice
    B. 8:30Rx
    – Kipping the dips was tough coupled with the thruster

  • Jesse Holden

    A) Done
    B) 7:20 RX
    Thrusters 21 unbroken then broke the rest in half. Mups unbroken but they were getting hard.

  • jjorgensen

    Took this day off, been fighting off a cold all week. Thought some rest would help.

  • Torsten Waurig

    A. Done except pegboard. Currently out of commission. Loving the core work. I need it.
    B. 9:00
    (No rest during part A and went straight into B without rest due to lack of time)