Tuesday

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Hollow Hold x 35 seconds
B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Push Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.
C.
One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM
D.
5 Rounds
2:00 On 1 min rest
Run 200 then max double unders.
E.
2-3 Sets Max Muscle Ups or muscle up progression

Monday

A.
Two sets of:
Accumulate 60 seconds in an L-Sit
Accumulate 60 seconds in a Handstand Hold
(Choices in order of preference – Freestanding, Nose-to-Wall, Heels to Wall)
Accumulate 60 seconds Front Leaning Rest on Rings
(the top of the push-up position with rings 1″ off the ground)
B.
Every minute, on the minute, for 10 minutes:
Clean & Jerk x 1.1.1 @ 75-80%
(rest 10 seconds between singles)
C.
For time:
12 Thrusters (135/95)
4 Rope Climbs
9 Thrusters
3 Rope Climbs
6 Thrusters
2 Rope Climbs
3 Thrusters
1 Rope Climb