Friday
A.
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.
B.
Three rounds for time of:
800 Meter Run
15 Strict Handstand Push-Ups
15 Thrusters (95/65 lbs)
A.
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Strict Pull-Ups
Station 2 – Handstand Hold Work
Station 3 – Tuck Rock to Tuck Sit x 15 reps
B.
Four rounds for time of:
200 Meter Run
15 L-Seated DB Presses
15 Dumbbell Thrusters
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