Skill – Gymnastic Challenge – Complete as many reps as possible for each of the following:
2 min Muscle-up – Bar or ring – sub ring row + box dip
60 sec rest
2 min Air Squat
60 sec rest
2 minutes HSPU – sub kipping or L-seated KB press
60 sec rest
2 min C2B Pull-up – sub banded or jumping pull-up
60 sec rest
2 min to establish max effort L-sit (1 attempt to hold as long as possible)
WOD
Every minute on the minute for 18 minutes
Minute 1 – 12 Walking lunges with the KB in the front rack – 24/16K (left/right = 1)
Minute 2 – 8 burpee box jump overs – 20/24”
Minute 3 – 10 T2B
Score is successful rounds completed in the minute (18 total)
