Total 105 min
3 sets of: 10 T2B, 5 thruster, 10 lunges, 5 OHS

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%

B.
Every minute, on the minute, for 15 minutes: > not done
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

Immediately followed by…

Five rounds for time of: > 10 rounds for time of:
2 Muscle-Ups
4 Strict Handstand Push-Ups > kipping, 7 rounds @ 10 kg plates, 3 rounds abmat
8 Kettlebell Swings (32/24 kg)
Results: 1.36, 2.12, 2.24, 2.32, 3.23, 3.46, 4.09, 3.13, 2.53, 2.59 = 29.10
Avg/max HR 165/181

C.
Three sets of: > 2 sets
Single-Arm DB Row x 8-10 reps @ 2111 10 x 25 lbs
Rest as needed
Chinese Plank x 60 seconds
Rest as needed
Nose-to-Wall Handstand Hold x 45-60 seconds > not done
(same as earlier this week, only toes and nose touch the wall)