A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five rounds for time of:
400 Meter Run
10 Strict Pull-Ups

Program Note – You all have just completed five weeks of physically and mentally challenging training and competing. This week will be a chance to restore, so while training will be posted, we strongly encourage you all to modify or omit portions to keep your intensity low to moderate. Please do not add any unnecessary volume; we want you feeling fresh going into the next training cycle, which begins Monday, April 3, 2017.

A.
Build to a 3-RM Dumbbell Z-Press

followed by…

For time:
30 Dumbbell Z-Presses @ 85% of today’s 3-RM

B.

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five rounds for time of:
400 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups

Program Note – You all have just completed five weeks of physically and mentally challenging training and competing. This week will be a chance to restore, so while training will be posted, we strongly encourage you all to modify or omit portions to keep your intensity low to moderate. Please do not add any unnecessary volume; we want you feeling fresh going into the next training cycle, which begins Monday, April 3, 2017.

A.
Front Squat
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 –

A.
Take 15 minutes to build to today’s 5-RM Single-Arm DB Press

Alternate arms as you’re building, always starting with your non-dominant arm.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Overhead Presses with Kettlebells
12 Front-Racked Kettlebell Lunges
12 Push-Ups