October 25, 2022

Posted By: Christi

For time:
30 Pull-ups
15 Squat Cleans, 135/95 lbs
20 Chest-to-bar Pull-ups
10 Squat Cleans, 185/125 lbs
10 Bar Muscle-ups
5 Squat Cleans, 225/155 lbs
Goal: Sub 12 min

We have a for-time workout on deck for today that involves gymnastics and weightlifting! Notice that with each round the gymnastics gets more complex and the weight on the barbell becomes heavier. We want you to approach this workout with the intention of challenging yourself with a more complex pull and heavier weight. The gymnastics pull should go from easiest variation to hardest. The weight on the barbell should go up with each round. Ideally, you are able to add 5-10#. Start moderate and build to something that is heavy.

Post Work
For quality:
Handstand Hold, 1 min
3x 8 Pike Handstand Push-ups
Double Kettlebell Overhead Hold, pick load, 3x 20 secs