Total 120min
A.
Three sets, not for time, of:
15′ Rope Climbs x 4 reps
Muscle-Ups x 4-8 unbroken reps > 3-2 reps, green, blue & yellow rb
L-Sit x 45 seconds
B.
Ten sets of: > 8 sets
Back Squat x 2-3 reps
(all sets performed between 90-95% 1-RM from six weeks ago)
Rest 3 minutes between sets.
C.
Three rounds for time of:
10 Man-Makers (55/35 lbs) > 25 lbs
15 Strict Handstand Push-Ups > kipping, 1 abmat
20 Chest-to-Bar Pull-Ups > 12

Result: 10.50, 13.08, 16.30 = 40.30
Avg/max HR 151/183
D.
1000m row