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Tuesday, 2/16

Cash out: ย none

Basic

Every 2 minutes, for 18 minutes:

  • Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
  • Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
  • Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)

Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

  • Run 400 Meters
  • Dumbbell Man-Makers (Push-Up, Row Left, Row Right, Power Clean + Push Press)
  • Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

 

Performance

Every 2 minutes, for 18 minutes:

  • Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
  • Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you donโ€™t have handstand walks yet)
  • Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

  • 5 Burpee Toes to Bar (perform a burpee, immediately followed by a toes to bar)
  • Run 400 Meters
  • Max Reps of Bar Muscle-Ups โ€“ or โ€“ Chest-to-Bar Pull-Ups โ€“ or โ€“ Pull-Ups
  • Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.
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