Lauren Fisher!… I know, guys, you’re jealous…

Basics:

Every minute, on the minute, for 12 minutes:

• Minute 1 – Supine Ring Rows x 8 reps @ 2111
• Minute 2 – L-Seated DB Press x 8 reps @ 2011
• Minute 3 – Tempo Push-Ups x 10 reps @ 1111

Every minute, on the minute, for 21 minutes:

• Minute 1 – 10-15 Kettlebell Swings
• Minute 2 – 8 Burpee Box Jump-Overs
• Minute 3 – 10 Toes to Bar

Performance

“Gymnastics Challenge”

Complete as many reps as possible for each of the following:

• 2 Minutes of Muscle-Ups (knees)
• Rest 60 seconds
• 2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
• Rest 60 seconds
• 2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
• Rest 60 seconds
• 2 Minutes of Strict chin up grip Chest-to-Bar Pull-Ups
• Rest 60 seconds
• 2 Minutes to establish a max effort L-Sit Hold
• (you only get one attempt to hold for as long as possible)

Every minute, on the minute, for 21 minutes:

• Minute 1 – 10-15 Kettlebell Swings (32/24 kg)
• Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
• Minute 3 – 10 Toes to Bar