Thursday 10/24/2025

Option 1:
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 3-4 Ring Swings + 1-2 Pop Swings
youtube.com/watch?v=bRWkpoiGns8&t=75s
youtube.com/watch?v=oaIGWljKqHc&t=8s
Station 2: 3-4 Muscle Up Transition on Low Rings (option to put feet on box)
youtube.com/watch?v=dtnwemhWoek

Followed by...

Every minute, on the minute, for 5 minutes:
1-4 Ring Muscle Ups

Option 2:
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 8-10 False Grip Ring Rows
Station 2: 100 Foot Plate Overhead Carry
Station 3: 6-8 Butterfly Pull-Ups (option for Chest to Bar)
Station 4: 25-45 Second Nose to Wall Handstand Hold
Station 5: Rest

B.

Every 7 minutes, for 21 minutes (3 sets of):
50 Double Unders
15 Toes to Bar
10 Farmer Hold Box Step Overs (50/35lbs to 24/20") OR 15 American Kettlebell Swings (53/35lbs)
15 Toes to Bar
50 Double Unders
Max Calorie Bike or Row in the remaining time.