Skills practice/warm up
The ring muscle up 5min
Handstand push ups and kipping handstand push ups 5min
Overhead squat mobility 5min
METCON
15min AMRAP
3 muscle-ups
6 handstand Push-ups
9 overhead Squats 95/65
3 muscle-ups
9 handstand Push-ups
12 overhead Squats 95/65
3 muscle-ups
12 handstand Push-ups
15 overhead Squats 95/65
3 muscle-ups
15 handstand Push-ups
18 overhead Squats 95/65
Continue sequence until time is up
Lite/Beginners
15min AMRAP
3 pull ups
6 push-ups
9 overhead Squats 75/55
3 pull ups
9 push-ups
12 Overhead Squats 75/55
3 pull ups
12 push ups
15 overhead squats 75/55
3 pull ups
15 push ups
18 overhead squats 75/55
Continue sequence until time is up
Accessory work
Shoulder of steel
Accumulate 1min of:
Double kettlebell overhead hold
Weightlifting
30 clean and jerks
*try to go heavier than your last successful 30 reps unbroken
Gymnastics
Accumulate 1min of:
Front planche hold
Core
Accumulate 1min of:
L-sit hold
