A.
15 Minutes EMOM
Min 1 – Strict Muscle-up x 3-4
Min 2 – 10 Triple Unders
Min 3 – 30 Seconds Free Handstand Hold

B.
5 Tough Sets
Weighted Strict Pull-up x 3

C.
Every 5 Minutes For 30 Minutes (6 Sets)
25 C2B Pull-ups
10 Burpee Box Jump Overs 24/20”
50 Double Unders
15 Calorie Assault Bike

D.
Establish a 1 Minute Max
Weighted Plank Hold

3 Sets
1 Minute Side Plank Hold
1 Minute Rest Between Sides and Sets

Comments ( 3 )

  • jjorgensen

    A. 3, 10, poop
    B. 70-80-85-90-80
    C. Fastest 2:39
    Slowest 3:52
    D.

  • Tay

    A. Ring chin ups w/pause-50dubs-done
    B. 26#
    C. Done (scaled to 15 pull-ups)
    D. 36#
    Done

  • Torsten Waurig

    A. 3-10ish-wobbly but decent
    B. 90 across
    C. Finished rds 1/2/3/5/6…4-4:44. blew up on 4 after dubs. Lungs are feeling better each day.

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