An immersive-learning place
Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups
20 walking lunges
Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents
Subbed band assisted ring muscle-ups and box step-ups.
7 Rounds complete
10 Rounds of
2 muscle-ups
10 push-ups
15 squats
Time: 15:20
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
Time: 32:15
Substituted 50lb kettlebell and 3 muscle ups per round.
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men snatch 95 lb.
Women snatch 65 lb.
Time cap: 12 minutes
70 Reps
3 rounds + 4 bar MUs Tiebreak: 5:45
7-6-5-4-3-2-1 reps for time of:
Strict muscle-ups
Single-leg squats, right leg
Single-leg squats, left leg
Results
Time: 8:48
Scaled Muscle-ups by using band and pistols with plates (2 black plus 2 blue)