STRENGTH / SKILL Every 2 minutes, for 18 minutes: Minutes 1-2: Muscle-Ups x Max Reps in 45 seconds (OR Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4: Handstand Walk x 10 meters (use partner assist or 5 Wall walks if you don’t have handstand walks yet) Minutes 5-6: L-Sit Hold x 45 seconds accumulated time (or Plank weighted) CONDITIONING Against a two-minute running clock, complete as many reps as possible of: 3 Hang Power Cleans (135/95 lbs) 5 Shoulder to Overhead 7 Front Squats Burpees x Max Reps Rest 2 minutes between sets, and complete a total of five sets.
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