Warm-up:
Row 500m
15 dislocates
Crossover symmetry
10 push ups
Inch worms down
Bear crawl back
3 wall walks
10 hollow rocks
10 supermans
Skill:
Complete as many reps as possible for each of the following…
2 Minutes of Muscle-Ups or MU progressions
Rest 60 seconds
2 Minutes of Alternating Pistols **** if good at them add a Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Handstand Push-Ups (or L-Seated KB Press)
Rest 60 seconds
2 Minutes of Strict Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)
***Score is reps in each segment and L-Sit time
WoD:
Every minute, on the minute, for 21 minutes…
Minute 1 – 10-15 Russian Kettlebell Swings (70/53)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar
Mobility:
Lax to shoulders and pecs
Mash triceps on a racked barbell
Roll posterior