Weightlifting
Every 3 mins x 5 sets: Deadlift
1 x 6 reps @ 65%
1 x 5 reps @ 70%
1 x 5 reps @ 75%
2 x 4 reps @ 80%
WOD
Every 6 mins x 4 sets
10 Toes to Bar
50 ft Dual Kettlebell Front Rack Walking Lunge
20 / 15 cal Bike
50 ft Dual Kettlebell Front Rack Walking Lunge
10 Toes to Bar
Gymnastics
RX: Every 2 mins for 5 sets
10 / 5 Ring Muscle-ups
15 Kipping Handstand Push-ups
Scaled: Every 2 mins for 5 sets
3 Ring Muscle Up progression
max rep unbroken Kipping Handstand Push-ups
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