Wednesday
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.
For time:
50 Calories of Rowing
40 Toes to Bar
30 Strict Handstand Push-Ups
20 Dumbbell Thrusters (50/35 lbs)
10 Bar Muscle-Ups
Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Stationary Dips x 10-12 reps @ 2111
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: L-Sit x 45-60 seconds (accumulated)
B.
For time:
50 Calories of Rowing
40 V-Ups
30 Dumbbell Thrusters
20 Strict Pull-Ups
10 Strict Handstand Push-Ups or L-Seated DB Presses
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