11/5

A.

Three sets, not for time, of:

Handstand Walk x 10-15 Meters

L-Sit x 15-30 seconds

15′ Rope Climb x 2 ascents

(start climbs from a seated position)

B. 

Bench Press

*Set 1 - 5 reps @ 65%

*Set 2 - 5 reps @ 75%

*Set 3 - 5+ reps @ 85%

C.

20 min AMRAP
Odd Rounds
Muscle Up x 2 reps
Deficit Handstand Push-Ups (8in) x 4 reps
Triple Unders x 10 attempts

Even Rounds
Muscle Ups (no false grip allowed) x 2 reps
Stirct Handstand Push-Ups x 4 reps
Double Unders x 10 reps

D.

2 sets of:

Dumbbell Chest Press x 10 reps

rest 90 seconds

Dumbbell Row x 10 reps

rest 90 seconds

A) Done
 B) 140, 165, 185x7
 C) 8+ 3 Triple Under attempts
(2/10, 6/10, 1/10, 3/10, 0/3)
 D) Done with 55's