Ring muscle ups

15 minutes to practice:

Rx: 5x 2-5reps

Scaled: 5×1

Beginner: Work on false grip, false grip ring rows, or transitions



Handstand Push Up Bi-atholon:

400m Run

21 Strict Handstand Push Ups

400m Run

15 Strict Handstand Push Ups

400m Run

9 Strict Handstand Push Ups

(Every time you break your hspu 200m penalty)



As many rounds as possible in 15 minutes of:

3 Power cleans (95 lb./65 lb.)

7 Push-ups

10 Sit-ups

Rest 3 minutes, then complete 6x400m Runs with 1 minute rest between runs



4 rounds for time of:

30 second hang from pull up bar

10 Pull-ups

30 Burpees

1000m Row


Thursday April 19, 2018