WODs

5 Muscle-Ups 10 Pistol Squats (alternating) 15 Kipping Pull-Ups 20 sec L-Sit Hold (parallel bars or rings) 10 Handstand …

5 Muscle-Ups 10 Pistol Squats (5 each leg) 15 Strict Handstand Push-Ups 20 Ring Dips 30 Second L-Sit Hold

7 Strict Muscle-Ups 14 Pistol Squats (alternating) 21 Toes-to-Bar 45 Second L-Sit Hold (accumulate)

5 Rounds: 10 Pull-Ups 5 Ring Muscle-Ups 10 Pistols (5 each leg) 5 Strict Handstand Push-Ups 15 Second L-Sit Hold (rings …

7 Muscle-Ups 14 Pistol Squats (alternating) 21 Toes-to-Bar 45 Second L-Sit Hold (accumulate) 7 Handstand Push-Ups

- 4 Rounds: - 8 Front Squats (60/40 kg) - 12 Ring Rows - 16 Single Leg Glute Bridges (8 each leg) - 20 Hollow Ro…

- 12 Dumbbell Walking Lunges (22.5/15 kg per hand) - 9 Pistol Squats (alternating) - 6 Burpee Box Jump Overs (60/50 cm) …

- 2 Rope Climbs - 200m Run - 10 Kettlebell Swings (24/16 kg) - 10 Box Jumps

- 10 Cal Row - 15 Handstand Push-Ups - 20 Front Squats (60/40 kg) - 400m Run - 20 Front Squats (60/40 kg) - 15 Handstand…

- 10 Deadlifts (100/70 kg) - 8 Box Jump Overs (60/50 cm) - 6 Handstand Push-Ups - 4 Sandbag Cleans (70/50 kg)

- 3 Rope Climbs - 6 Deadlifts (140/100 kg) - 9 Toes-to-Bar - 12 Kettlebell Swings (32/24 kg)