Monday 9/15/2025

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 3 Scap Pull-Ups + 2 Strict Pull-Ups + 1 Kipping Pull-Up
Station 2: 20-30 Second Nose to Wall Handstand Hold

Followed by...

Every minute, on the minute, for 5 minutes (5 sets of):
Gymnastics Pulling of Choice x 2-10 reps (capped at 30 seconds of work)

Options in order of preference for pulling movement:
-Ring Muscle Ups
-Bar Muscle Ups
-Chest to Bar Pull-Ups
-Pull-Ups
-Pullovers

Perform the same variation that you performed on September 4th.

B.

Every 3 minutes, for 15 minutes (5 sets of):
9/6 Calorie Assault Bike
9 Burpees to a Plate
9/6 Calorie Assault Bike

Rollover counts towards the second bike. So, you just have to end at 18/12 total calories between the two efforts. You do have to stop biking once it hits the initial 9/6 though.

Goal = < 75 seconds
Round Cap = 90 Seconds

Adjust the bike calories to something that can be completed in under 30 seconds.