Thursday

Pre WOD

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: L-Sit x 45-60 seconds (accumulated)

WOD

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Assault Bike or Ski Erg (for calories)
Minute 2 – Burpee Box Jump-Overs (24″/20″)
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Plank hold (elbows)
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)