Work Out of the Day

 

“2015 Masters Event 1” (click for video)

As many rounds as possible in 5 minutes of:

5 muscle ups

10 power cleans, 155/105lbs

then,

3 rounds for quality:

10 strict toes to bar (3 seconds up, 3 seconds down)

1 legless rope climb

15 hip and back extensions (3 seconds up, 3 seconds down)

1 L-sit rope climb

Post reps to beyond the whiteboard.

Basics

As many rounds as possible in 5 minutes of:

5 burpees

10 kb swings, 53/35lbs

then,

As many rounds as possible in 10 minutes of:

30 second hollow body hold

10 pushups

30 second arch hold

10 pushups

Post reps and time to beyond the whiteboard.