30 Muscle - ups

30 Muscle ups for time

*Substitute 120 pull-ups and 120 dips

Time: 9:56
with paralettes

Weighted Pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.

Actual: 25,35,45,45,55,55,55 to easy, but limited by bike bag

20,18,16,14 repsFloor Wipers (135lb. barbell)
KB Sumo high pull
Push-up and clap
Turkish get up
Jump squat

Finisher... (3 0r 4K DB)2 min. burpee into squat into thruster1.5 min same as above1 min same as aboveIn between burpee sets do 30 sec plank front, 30 sec on each side

Actual: 20x, 18x Time: 19:13

HSPU, Dips, Push ups

Max set of Handstand Push Ups 15x
8 Round Tabata (Jumping Lunges)
Max set of Ring Dips 35x paralette
6 Round Tabata (Jumping Lunges)
Max set of Push Ups 16x
4 Round Tabata (Jumping Lunges)

Time: 10:50

Ab Mat Crunches

5 rounds of:

5 Pull-ups
10 Push-ups
15 Ab Mat Sit ups
20 Squats

Time: 8:09

Ab Mat Crunch, Push-up, Squats

5 round for time

25 AbMat crunch
15 Push-up
25 squats

Time: 11:57

Stairs

5 x Flights of Stairs (Sprint)
50 Jump Squats
5x Farmer Walk with 24k KettleBell
40 Crunches
5x Flights of Stairs (Sprint)
30 Push ups
5x Farmer Walk Stairs with KB
20 Thruster with KB

Time: 24:00