Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 3 Scap Pull-Ups + 2 Strict Pull-Ups + 1 Kipping or Butterfly Pull-Up
Station 2: 20-30 Second Nose to Wall Handstand Hold
Followed by…
Every minute, on the minute, for 5 minutes (5 sets of):
Gymnastics *Pulling* of Choice x 2-10 reps (capped at 30 seconds of work)
Rx+:
Station 1: 1 Legless Rope Climb + 2 Rope Climbs (try unbroken)
Station 2: 20-30 seconds freestanding handstand hold
Options in order of preference for pulling movement:
-Ring Muscle Ups
-Bar Muscle Ups
-Chest to Bar Pull-Ups
-Pull-Ups
-Pullovers
*Perform the same variation that you performed on October 1
For Time:
800 meter Run
Cap= 6 minutes
*Rest 5 min before starting the METCON.
Every 3 minutes, for 15 minutes (5 sets of):
9/6 Calorie Echo/Assault Bike
9 Line Facing Burpees
9/6 Calorie Echo/Assault Bike
Rx+: Perform 7 sets instead of 5
*Rollover counts towards the second bike. So, you just have to end at 18/12 total calories between the two efforts. You do have to stop biking once it hits the initial 9/6 though.
Goal = <75 seconds
Round Cap = 90 Seconds
*Adjust the bike calories to something that can be completed in under 30 seconds.
Three sets of:
10/7 Calorie Bike
15-20 Second Hang from Pull Up Bar
5 Inchworm