Thursday 5.18.17

A.  

For max reps:

30 Seconds of Muscle-Ups

Rest 30 seconds

30 Seconds of Toes to Bar

Rest 30 seconds

30 Seconds of Handstand Walk (for max distance)

Rest 30 seconds

45 Seconds of Muscle-Ups

Rest 15 seconds

45 Seconds of Toes to Bar

Rest 15 seconds

45 Seconds of Handstand Walk (for max distance)

Rest 15 seconds

60 Seconds of Muscle-Ups

60 Seconds of Toes to Bar

60 Seconds of Handstand Walk (for max distance)

*Sub Muscle-Ups for Strict Pull-Uos

**Sub Handstand Walk for Nose to Wall Hold

B.  

Three sets for max reps/cals completed at each station.

2 Minutes of Rowing (calories)

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:

Wall Ball Shots x 10 reps

AB Mat Sit-Ups x 10 reps

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:

Box Jump Overs x 10 reps

Push-Ups x 10 reps

Rest 60 seconds