Warmup, then:
A.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Squatted Muscle-Up Transitions x 8 reps (slow and controlled)
Interval 2 – Elbow Drops on Box x 10 reps
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Option 1 – Strict Muscle-Up x 1-2 reps
Option 2 – Ring Pull-Up with False Grip x 3 reps + Jump to Low Catch + Catch Position Dips x 5 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Snap Pull x 15
Interval 2 – Snap Pull with Small Backswing x 10
Interval 3 – Pop Swing x 5
Followed by. . .
Every 2 minutes, for 6 minutes (3 sets) complete all sets of:
Five sets of:
Cast Swing x 1 (drop after each rep)
and then,
Three sets of:
Cast Swing + Pop Swing x 1 rep
Kipping Muscle-Up x 1 rep
B.
Every 2 minutes, for 14 minutes, complete:
Front Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 4 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 2 reps @ 85%
*Set 7 – 6 reps @ 70%
C.
As many rounds and reps as possible in 5 minutes:
Power Snatch x 5 reps
Handstand Push-Ups x 10 reps (strict if possible)
Row x 15 calories
Rest 3 minutes; Repeat for 3 sets
35-54: 135/95 lbs
55+: 95/65 lbs; Strict Handstand Push-Ups x 8/5 reps