Part 1:

3 Rounds 

10 Handstand Push Ups

5 Deadlifts (225/155)

10 Chest to Bar Pull Ups

5 Deadlifts (225/155)

10 Toes to Bar

5 Deadlifts (225/155)

2 Minute Rest

*20 Minute Cap

Reps can be scaled up or down, ideally each of these gymnastics sets are done in 2 sets max the first time through. If you choose too high of a rep range, you will not finish. These rounds are meant to be pretty fast. 

A versatile test of fitness here. With the 2 minute rest after each round, athletes can afford to push the pace while they work. Use the transitions as your breathing breaks, attack when you get to the movement. The key to a workout with this much gymnastics going on is to avoid that failure stage. Take a break before you need it.

Part 2:


5 One Arm Push Press (R)

5 One Arm Push Press (L)