3 rounds for quality:

7 Leg Raises to L Hangs from Dead Hang with Underhand Grip
7 Toes to Bar from L Hangs with Underhand Grip
7 Toes to Bars with Underhand Grip

”Rahoi”
AMRAP in 12 minutes
12 Box Jumps (24 in/20 in)
6 Thrusters (95 lbs/65 lb)
6 Bar-Facing Burpees

For time:
100 steps walking lunge + every minute: 3 burpees

Start with burpees

After this 1000 m row.

A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps

Same as last week…see if you can improve upon last week’s results.

A.M.R.A.P. 10'
► 20 HSPU
► 20 Cal Row

Bench Press

135*10
150*5
200*5
215*3
225*3
235*1
240*1
245*1

200 crunches

RUN:
15km
GYMNASTICS
5 Rounds
20 GHD
20 GHD BE

3 Rounds
5 Skin the cat
5 Headstand back Extension
10 Around the world

MOBILITY 1h

Pistol Progressions
MU Progressions
MU 3X5

Monday

20 dl @55 kg
1 lap run
20 kb swing
1 lap
20 oh squat
1 lap
20 pullups
1 lap
20 box jumps
1 lap 20 kb clean squat
1 run