Warm-up:
- 6 mins of:
- 1 Strict Chest-to-bar Pull-ups
- Handstand Walk, 15 ft
- 2 Strict Chest-to-bar Pull-ups
- Handstand Walk, 15 ft
- 3 Strict Chest-to-bar Pull-ups
- Handstand Walk, 15 ft
- For quality: 6 mins of:
- Wall Facing Handstand Hold, 20 secs
- 2 Strict Ring Muscle-ups
- — then — 6 mins of:
- 25 Double Unders
- Ring L-Sit, 15 secs
- 5 Tempo Ring Rows (3 seconds up-hold for 2 seconds-3 seconds down
Metcon:
In 5 mins do:
- Row, 700 m then in the remaining time,
- AMRAP of: 7 Squat Cleans 95/65 lbs
- 25 Double Unders
Rest 5 mins then,
In 5 mins do:
- Row, 500m then in the remaining time,
- AMRAP of: 5 Squat Clean 115/95 lbs
- 25 Double Unders
Rest 5 min then
In 5 mins do:
- Row, 300 m then in the remaining time,
- AMRAP of: 3 Squat Cleans, 135/95 lbs
- 25 Double Unders