For Time:
5 Strict Deficit Handstand Push-ups (4″/2″)
15 Bar Muscle-ups
16 Stationary Overhead Lunges (135/95 lbs)
25/20 Row Calories
10 Strict Handstand Push-ups
30 Chest-to-bar Pull-ups
16 Stationary Front Rack Walking Lunge (135/95)
25/20 Row Calories
15 Handstand Push-ups
45 Pull-ups
16 Stationary Back Rack Lunge (135/95)
25/20 Row Calories

Goal: sub 20 mins

Super fun looking workout with the focus on some pressing, pulling, and luge variations. This definitely has some challenging elements to it with either loading, more technical, or increased difficulty. The goal should be to challenge yourself and get a bit outside of your comfort zone while being smart and keeping quality mechanics throughout. Be smart with the volume and take it down a bit if you are not accustomed to it yet. Otherwise take a crack at this one and don’t be afraid to challenge yourself a bit! Adjusting the load on the barbell with some of the tougher lunge variations is a great way to do this. Think of starting off the gymnastics movements with the hardest variation that you can handle and then working to the easiest variation. Break up the higher volume pull up sets early on to save your pull and focus on efficiency in your kip. Same for the press variations but for some of you the reps may allow you to go unbroken here if you are strong at handstand Push-ups.

Post Work
3 rounds for quality of:
15 Y-T-Ws
*Use Crossover Symmetry, mini bands or small plates.