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WOD: 4 Rounds
9 Ring Muscle Ups/ Bar Muscle Ups/ Chest-2 Bar/ Ring Dips
220m Run/ 250m Row or Ski/ 14 Cal AB
15 Strict Handstand Push-Ups/ Kipping HSPU / Hand Release Pushups
18 Pistols/ 18 Goblet Squats

TARGET SCORE
Target Time: 13-15 minutes
Time Cap: 17 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Time to get gymnasty in this 4-round total body wrecker. Be strategic early on with the sets and use the lower body movements to recover the shoulders/arms to sustain a consistent work flow.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Approach the first round a little cautious to see how the arms do, then make adjustments.

WORKOUT STRATEGY & FLOW
Ring Muscle Ups: 1-2 sets is where we want to live. Make sure to take a few second before jumping up and be overly explosive with your hips.

Run: Smooth and steady while focusing on keeping your arms relaxed.

Strict Handstand Push Ups: 1-3 sets, look to break these up sooner than you think if muscle up pose a challenge. Don’t smoke your triceps!
Scale these to either: Strict Box Handstand Push Ups OR Pike Push Ups

Pistols: Like the run use this as an opportunity to recover your upper body. Find your balance early and try to stay as close to non-stop as possible.

Strength & Skill

4-5 Rounds

10 Barbell wide grip Bench Press @ 8-12 reps max
Max Reps Narrow Pushups
DB Pull Overs x 10-12
Box Dips x 10-12
Alt Elbows 12 each side
45sec elbow Plank hold
-Rest 2-3 min between rounds-