For time:
100 Double Unders
90 Squats
80 Knee-hugs
70 Pushups
60 Wall Balls
50 Burpees
40 KB Swings
30 Pullups
20 Handstand Pushups
10 Turkish Get-Ups

Technique

Pistol squat

A muscle-up is a gymnastic movement, where you start from a hang position, pull yourself above a bar or rings and finally straighten your arms by performing a dip above the bar or rings. The movement is very demanding and to be capable of performing it, you should be able to do strict pull-ups and dips without problems. Let's hear how Carl Paoli advises to practice muscle-ups and then spend 15 minutes working on those skills.

If pull-ups or dips are causing problems for you, work on those with a rubber band, box, doing negative movements, etc.

If muscle-ups are already a routine for you, do 3-5 sets with a number of reps matching to your condition.

Hollow Hold: 3 x 10-20s.
*After each set complete 50 Double Leg Banded Leg Curls

6 rounds with running clock:
4 x 2min Row, Ski, AB, Run
2min Rest
So 1 round takes 10 minutes. 8 minutes of machines and 2minutes rest.

40 min alkavalla minuutilla

1. 15 Kahvakuula heilautus
2. 15 boxi hyppy/askellus
3. 15 istumaannousu
4. 12/15 kalori soutu
5. Lepo

3 Rounds of 2:00 on with a partner:
2:00 of Box Jumps w. step down @61/51cm
2:00 of USA Swing @ 24/16kg
2:00 of Hand Release Push-ups
2:00 Hang Power Cleans @52.5/35kg
2:00 Sit-ups

• One person works. Split however desired
• If you did the Open 19.1, approach this at 80% effort and just have a good sweat.

CONDITIONING

6min AMRAP:

1 Devils Press 22,5/15kg
2 DB Front Squat
3 Burpee over DB

RPE 5 (maximum effort)

Target: 10+ rounds

15min EMOM:

1) 30-50 DU
2) 1-2 Rope Climb (legless if possible)
3) 5-10 HSPU

RPE 3-4

10x100m row
20s rest