Mayhem Gymnastics:
4 sets @20%
--rest 30 seconds between sets--
---rest 1 minute--
3 sets @25%
--rest 30 seconds between sets--
---rest 1 minute--
2 sets @30%
---rest 2 minutes ---
Max effort hang on rig
*Do not use grips for hang.
*Same for Scaling
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Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold
For Time (with a Partner) 100 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb) / Partner Hang Hold 100 Box Jump Overs (24/20 in) / Partner Plank Hold 200 foot Single-Arm Overhead Lunges (50/35 lb, each)