Weightlifting

Every minute, on the minute, for 12 minutes (4 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 20 reps

Interval 2 – Pull-Ups x 8 reps

Interval 3 – Ring Dips x 12 reps

Metcon

Five sets for max reps, each against a 3-minute running clock:

80 Double Unders

Dumbbell Man-Makers x Max Reps (50/35lbs)

Rest 3 minutes between sets.

*1 Manmaker = (Push up – L Row – Push up – R Row – Squat Clean – Press)