3 rounds for time of:

• 5 strict muscle-ups
• 1 minute of L-sit

500 DU

30 Back Squat
10 Shoot Thru's
20 Back Squat
20 Shoot Thru's
10 Back Squat
30 Shoot Thru's

Back Squat weight is 225#

CIRCUIT OF:

One Round of:
TRX Suspension Training (squats, single-leg squats, rows, roll-outs, curls)
Two Rounds of:
1-Minute Jumping 10lb Medicine Ball Bounce Slams
1-Minute 15lb Ball Slams
1-Minute Sled Push (w/45lb Plate)
1-Minute Double Wave w/Undulation Ropes
1-Minute Row
1-Minute Jacob's Ladder
1-Minute Weighted Jump Rope
One Round of:
TRX Suspension Training (squats, single-leg squats, rows, roll-outs, curls, and abs)

BW: 128lbs

Skills
For Time:
200′ Handstand Walk
*5:00 Time Cap

Front squat
5 @ 65%
5 @ 70%
5 @ 77%
5 @ 82%

Snatch 1RM

Power Snatch 5×5 @ 95, 105, 115, 115, 125

Then,

5 Rounds

15 steps walking lunge w/ barbell in front rack position 95#

30 double unders (Bar Jump Overs (not RX even though I wrote RX on the white board...dummyface))

21-15-9:
pull-ups
handstand push-ups
ring dips
push-ups

5 kierrosta aikaa vastaan:

• 1000m soutu
• 30 GHD-istumaannousu