Recommended Warm Up (10 Minutes):

250m Row

15 Kip Swings

15 Push Ups

250m Row

10 Lateral Step Ups (each leg)

:20 Handstand Hold


With a Partner, For Time:

50 Bar Muscle Ups

50 Power Snatch (135/95#)

50 Burpee Box Jumps (24/20#)

100/80 Calorie Row


*With a partner.  One person works while the other rests.  The sub for the bar muscle ups is burpee pull ups.  Scale the weight on the snatches so you can go quick singles back and forth at the very least.

Scaling Options:

1 Bar Muscle Up or 1 Burpee Pull Up


Cash Out:

Accumulate 2:00 in an L-Sit

*Every time you break, 50’ Handstand Walk or :30 Handstand Hold


*You should have about 10 or so minutes at the end of class to work on this.  You can do your L-sits on parallettes, on 2 boxes or hanging on a pull up bar.  Scale the L-Sit to an “h” tuck.



Skill Work