Workout of the Day

Fitness

A.
Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Against a 4-minute running clock, complete as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Jumping Lunges
15 Push-Ups

Rest 60 seconds between sets, and complete a total of 3 sets –

Performance

A.
Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 –Strict Chest-to-Bar Pull-Ups x 3 reps (use weight if possible)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Against a 4-minute running clock, complete as many rounds and reps as possible of:
10 Pull-Ups
15 Box Jumps (24″/20″)
20 Push-Ups

Rest 60 seconds between sets,