Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 60 seconds
Double-Unders x 50 reps
B.
Four sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed
C.
Six sets of (total of 24 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Toes 2 Bar
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds
At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.
Note scores by movement…e.g., Rowing – 245/248/241/etc…
D.
For time:
100/70 Push-Ups
