February 23, 2019 – Competition

A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 2 Legless Rope Climbs (15′)
Minute 2 – 4 Strict Handstand Push-Ups to 8″/6″ Deficit
Minute 3 – 6 Bar Muscle-Ups
Minute 4 – 8 Strict Handstand Push-Ups to 4″/2″ Deficit

B.
For time:
60/40 Calorie Assault Bike
40 Bar-Facing Burpees
20 Deadlifts (315/215 lbs)

Rest until the running clock reaches 12:00, and then…

C.
For time:
Run 400 Meters
10 Snatches (165/110 lbs)
Run 400 Meters
10 Overhead Squats (165/110 lbs)

Rest until the running clock reaches 22:00, and then…

D.
For time:
100 Double-Unders
30 Toes-to-Bar
20 Shoulder to Overhead (135/95 lbs)

E.
Every 3 minutes, for 12 minutes (4 sets):
45 Second Max Rep Goblet Squats (32/24 kg)
15-20 GHD Sit-Ups
100-Foot Bearhug Sandbag Carry (heavy)

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