Strength/Skill:
Every minute on the minute for 15 minutes:
Minute 1: 1-5 Muscle Ups or 3-8 Pull Ups
Minute 2: Shoulder Taps x 15-10 or Handstand Hold x 30 seconds
Minute 3: 30 Double Unders or 30 sec Practice
Workout of the Day:
Every 2 minutes for as long as possible complete:
From 0:00-2:00
8 Chest to Bar Pull Ups
3 Front Squats (155/95 lbs)
From 2:00-4:00
8 Chest to Bar Pull Ups
6 Front Squats (155/95 lbs)
From 4:00-6:00
8 Chest to Bar Pull Ups
9 Front Squats (155/95 lbs)
Continue adding 3 reps to the front squat each interval for as long as you are able.
