A. Three sets, not for time, of:
Bar or Ring Muscle-ups x 6-10 reps
Handstand Push-Ups x 12-15 reps
For each of these movements, work on movement efficiency – make these as effortless as possible.
B. In pairs, with only one barbell, partitioning reps however you like, complete the following for time, of:
200 Double-Unders (100 each)
100 Ab-mat Sit-ups (while partner holds top of 225/135 lbs Deadlift)
75 Shoulder to Overhead (135/85 lbs, while partner holds Handstand)
50 Deadlifts (225/135 lbs, while partner hangs from the Pull-up bar)
25 Synchronized Burpees over the Barbell (chests must be on the ground at the same time)
C. "Optional Accessories"
Two sets of:
KB/DB Farmer’s Carry x 100 meters
(as heavy as possible)
Rest 2-3 minutes
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