One set of:
Row x 500m
Bodyweight Walking Lunge x 20 steps
Assault Bike x 2 minutes
Dive Bomber Push-Up x 10 reps

Two sets of:
Kettlebell Waiter’s Carry x 50ft per arm
Kettlebell Goblet Hold Alternating Reverse Lunge x 10 reps

Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed

oldest most voted
Inline Feedbacks
View all comments
Richard Madrid
Richard Madrid
May 27, 2023 11:13 am

Did this on Friday.

12 rounds RX. Haven’t done a MU in about 18 months due to some weird shoulder injury at the end of 2021.

Andrew Craig
Andrew Craig
May 25, 2023 8:59 am

9 rounds total today. Don’t have room to do muscle ups so instead did…
4 strict pull ups
4 dips
4 strict press with 35’s DB
8 Kb swings

May 24, 2023 10:07 am

A: RX 11 + 2 MU
– Tough to keep consistent pace.

Last edited 5 days ago by Pat
May 24, 2023 3:23 am

A. Nate RX 53 lb kb, 16 rounds unbroken hand stand s til last two rounds, and 2 dips .. 16.2

Mallory Boyd
Mallory Boyd
May 23, 2023 7:10 pm

Russian or us kettlebell swings?

May 24, 2023 1:11 am
Reply to  Mallory Boyd

kettlebell swings!