One set of:
Scap Push-Ups x 10 reps
Push-Ups x 10 reps
Dive-Bomber Push-Ups x 5 reps
Prone Plank Hold x 60 seconds (on elbows)
A.
Every 30 seconds, for 2 minutes (4 sets) of complex:
Air Chair Swing + Bar Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Target Reach Swing + Air Chair Swing + Bar Muscle-Up x 1 rep
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Bar Muscle-Up x 2-4 reps
B.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps @ 2311
*Sets 1-2 @ 70% of 1-RM Front Squat
*Sets 3-4 @ 75% of 1-RM Front Squat
*Sets 5-6 @ 80% of 1-RM Front Squat
C.
For Time:
Run 1200 meters
and then …
Three rounds of:
10 Strict Handstand Push-Ups
10 Deadlifts (185/155 lbs)
and then …
Three rounds of:
5 Ring Muscle-Ups or jumpin mu
25 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 10′ target)