AM:
5 sets @ 85-90%:
1 strict ring muscle-up
50 double-unders
3 strict chest-to-bar pull-ups
50 double-unders
5 strict pull-ups
-Rest 2-3 min
+
(Rest as needed)
+
For time:
7 strict handstand push-ups
7 tough Pendlay rows
12 strict handstand push-ups
12 tough Pendlay rows
17 strict handstand push-ups
17 tough Pendlay rows
+
(Rest as needed)
+
10 min AMRAP:
1 legless rope climb (15’)
10 assault bike cals @ 75%
1 power clean (255/175)
10 assault bike cals @ 75%

PM:
5k run @ 75%
*”Jogging” pace