WEDNESDAY

For Time:

20 min cap

“Shoryuken”

5 Sets

5 Bar Muscle-Ups

15 Single Dumbbell Step Overs 22.5/15, 24/20

1 Legless Rope Climb

9 Handstand Push-Ups

Active-

10 Pull-Ups

15 Single Dumbbell Step Overs 15/12.5

1 Rope Climb

5 Handstand Push-Ups

Lifestyle-

5 Sets

10 Banded Strict Pull-Ups

15 Alternating Box Step-Ups

2 Pull to Stands

5 Box Piked Handstand Push-Ups

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.