RX

Strength/Skill

Negative pull ups:
3-5 x 3-5 with 5 sec eccentric

Handstands
 3 x 10m Partner Wheelbarrow carries/Shoulder taps
3 x 3 Wall walks
 3 x 1 Wall Walk + 10-20s HS Hold at top
 5 x 3 Kick up to wall

Workout

For time:
50 Air Squats
50 Sit-ups
50 Deadlifts @ 50/35kg
50 Box Overs
50 Ring Rows
50 Cal Bike
50 Walking Lunges
(30 min cap)

 

METCON

Workout

25 min AMRAP:
16 Box Jumps
20 Cal Row
8 Burpee Box Jumps
20 Cal Bike
16 DB Box Step ups @ 22.5/15kg

 

MAINTAIN

Workout

Every 2:30 min X 5
5-10 Strict Chin Ups
8-12 Ring Push ups

Every 2 min X 4
20 Cal Bike (Sprint)
In the remaining time: Max Wall Shoulder Taps
Rest 1 min between sets