Warm-Up:

2:00 Cardio Choice
2 Sets, For Quality
10 Alternating Scorpions
5/5 Kettlebell Halos
5/5 Kettlebell Windmills
5/5 Pistol Step-Downs
5/5 Single Arm Ring Rows

Bar muscle up progressions
Legless rope climb progressions

“Shoryuken”
For Time:
5 Sets
5 Bar Muscle-Ups
15 Single Dumbbell Step Overs
1 Legless Rope Climb
9 Handstand Push-Ups
Dumbbell: 50/35lb, 22.5/15kg
Box: 24/20”
Rope Climb : 15ft Target

Level 2
For Time:
5 Sets
10 Pull-Ups
15 Single Dumbbell Step Overs
1 Rope Climb
5 Handstand Push-Ups
Dumbbell: 35/25lb, 15/12kg
Box: 24/20”
Rope Climb : 15ft Target

Level 1:
For Time:
5 Sets
10 Banded Strict Pull-Ups
15 Alternating Box Step-Ups
2 Pull to Stands
5 Box Piked Handstand Push-Ups
Box: 24/20”

Goal: 11:00-15:00

Time CAp: 20 minutes 

Stimulus: Gymnastics Density

RPE: 8/10

Primary Objective: Complete each round in around 2:00-2:30

Secondary Objective: Unbroken Bar Muscle-Ups

The focus here is on gymnastics density. We will have the opportunity to play with some Legless Rope Climbs as well as Bar Muscle-Ups today. We also have Handstand Push-Ups in as another high skill gymnastics exercise for the day, but the priority and emphasis will be on the Legless and Bar Muscle-Up, as the interference between the two and the density between will create some challenge and fatigue. Work to stay steady on the Bar Muscle-Ups, then quickly work through the Dumbbell Step-Overs before making your way up the rope to a 15ft target. Ideally we would scale to 10ft first, then move to a regular rope climb to 15ft. After that we should be able to hit the Handstand Push-Ups in 2 sets or less before making our way back to the rig for the next round of Bar Muscle Ups. Try to keep as close to 2 minutes per round here, with consistent transition times to keep this workout moving today.