Workout of the Day
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time

B.
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Record any important notes.

MetCon:

"GRACE"

30 x Clean and Jerk (Rx:60/42.5kg)
(For time)

Overhead Squat
5r @ 75%
3r @ 85%
1+r @ 95%

4 rounds for quality

10 bench press
10 strict pull ups
10 turkish get ups (5/5)
10 GHD sit ups

Death by sprint and pushups:

First min. Do 1 pushup, 5m sprint, 1 pushup
Second min. Do 2 pushups, 5m sprint, 2 pushups, 5m sprint, 2 pushups
Third min. Do 3 pushups, 5m sprint, 3 pushups, 5m sprint, 3 pushups, 5m sprint, 3 pushups

Post how far you get.

3 rounds:
•45 seconds Chin over Bar
•90 seconds Side Plank Hold (45 sec. right 45 sec. left)
•90 seconds Burpee pull ups
•45 seconds hold at the top position of the ring dip
•90 seconds Rest

For quality and try to rest as little as possible!

Record any details.

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

10 toes to bar
40 doubleunders
20 k2e
40 doubleunders
40 situps
40 doubleunders
10 hollow arches
40doubleunders
20 pushups
40 doubleunders
40 back extensions