three rounds; rest amply between rounds:
3x strict muscle-up + 3x muscle-up
4x strict handstand pushup + 4x kipping handstand pushup
5x strict pull-up + 5x pull-up
then, for time:
20x front squat @ 205/135-lbs.
30x box jump, 30″ platform
40x swing @ 55/35-lbs.
50x wall ball @ 20/14-lbs.
50x squat
30x tuck jump
40x standing long jump
50x burpee
13:26
Jeff W.
CP: After the 7PM Class I did the seated shoulder press and I got 17 reps. I am sure you can do more than that.
–Scores–
Jon H.: 11:54 (115-lbs.; sub: muscle-up practice, handstand pushup practice)
Borja G.: 8:39 (135-lbs.; sub: muscle-up practice, handstand pushup practice)
James C.: 10:11 (135-lbs.; sub: muscle-up practice, handstand pushup practice)
Michael F.: 10:24 (155-lbs.; muscle-up practice, handstand pushup practice)
Dat D.: 8:59 (115-lbs.; sub: muscle-up practice, handstand pushup practice)
Gideon B.: 8:41 (30-lb. dbs; 85-lbs., 24″, 35-lbs., 24-lbs.; sub: 5x strict pull-up + static dip, seated db shoulder press)
Robert W.: 7:35 (25-lb. dbs; 95-lbs., 35-lbs., 14-lbs.; sub: 5x strict pull-up + static dip, seated db shoulder press, step-up, 20″, russian swing, mb squat)
Scott T.: 8:49 (25-lb. dbs; 95-lbs., 20″, 35-lbs.; sub: 5x strict pull-up + static dip, seated db shoulder press, mb squat)
Ralph A.: 7:23 (40-lb. dbs; 115-lbs., 24″, 14-lbs.; 35-lbs., sub: 5x strict pull-up + static dip, seated db shoulder press)
Teal B.: 11:36 (30-lb dbs; 95-lbs., 20″; sub: 5x jump-stretch strict pull-up, red + static dip, seated db shoulder press)
Ted K.: 9:09 (30-lb. dbs; 95-lbs., 35-lbs., 14-lbs.; sub: 5x strict pull-up + ring dip, step-up, 20″, 30″ handstand hold)
John G.: 11:51 (40-lb. dbs; 115-lbs, 20″, 35-lbs..; sub: 5x jump-stretch strict pull-up, red + static dip, seated db shoulder press)
Keena S.: 9:01 (85-lbs., 20″, 8-foot target; sub: 2x strict pull-up + static dip, 30″ handstand hold)
Emily N.: 10:08 (15-lb. dbs, 25-lbs.; sub: 5x strict bodyrow + pushup, seated db shoulder press, squat, lunge, mb squat)
John P.: 7:48 (115-lbs.; sub: sub: muscle-up practice, handstand pushup practice)
Dave K.: 8:38 (135-lbs.; sub: muscle-up practice, handstand pushup practice)
Peter H.: 10:34 (115-lbs., 45-lbs.; sub: muscle-up practice)
Josh M.: 10:03 (115-lbs.)
David O.: 10:20 (135-lbs.; sub: muscle-up practice, handstand pushup practice)
Jason C.: 9:48 (115-lbs.; sub: muscle-up practice)
Chris T.: 10:37 (125-lbs., 45-lbs.; sub: muscle-up practice, handstand pushup practice)
Holmes H.: 11:04 (85-lbs., 24″; sub: 5x strict pull-up + static dip, handstand pushup practice, mb squat jump)
Shawn C.: 9:01 (40-lb. dbs; 115-lbs., 35-lbs.; sub: 5x strict pull-up + static dip, handstand pushup practice)
Set S.: 11:48 (65-lbs., 20″, 35-lbs.; sub: 5x jump-stretch strict pull-up, blue + static dip hold, seated db shoulder press)
Neil A.: 10:59 (155-lbs.; sub: muscle-up practice, handstand pushup practice)
Terry M.: 11:08 (115-lbs, 45-lbs..; sub: muscle-up practice, handstand pushup practice, deadlift)
Ralph B.: 12:06 (115-lbs., 45-lbs.; sub: muscle-up practice, handstand practice)
David S.: 9:55 (135-lbs.; sub: muscle-up practice, handstand pushup practice)
Alissa G.: 10:16 (100-lbs.; sub: muscle-up practice, handstand pushup practice)
Dave R.: 8:44, 14/20x front squat (sub: muscle-up practice)
Rob K.: 12:21, 15/20x front squat (135-lbs.; sub: handstand pushup practice)
Graham G.: 9:02 (75-lbs., 20″, 35-lbs., 14-lbs.; sub: 5x strict pull-up + static dip, seated db shoulder press)
Alex C.: 10:55 (75-lbs., 20″, 35-lbs., 14-lbs.; sub: 5x strict pull-up + static dip, seated db shoulder press)
Jaime A.: 10:01 (75-lbs., 24″; sub: 5x strict pull-up + ring dip, handstand pushup practice)
Christine S.: 8:41 (65-lbs.; sub: step-up, 20″, muscle-up practice, handstand pushup practice)
Adrian P.: 11:24 (95-lbs., 35-lbs., 24″, 14-lbs.; sub: 5x strict pull-up + ring dip, 30″ handstand hold)
Drew P.: 10:13 (155-lbs.; sub: muscle-up practice, handstand pushup practice)
Joseph P.: 7:40 (40-lb. dbs; 95-lbs., 35-lbs.,14-lbs.; sub: 5x strict pull-up + ring dip, seated db shoulder press, step-up, 20″)
Roselena R.: 9:32 (85-lbs., 20″; sub: 5x strict pull-up + static dip, handstand pushup practice)
Alex M.: 8:24 (135-lbs.; sub: muscle-up practice, handstand pushup practice)
Chris C.: 9:28 (sub: muscle-up practice)
Jim C.: 10:59 (175-lbs.)
Mark L.: 11:42 (125-lbs., 45-lbs.)
Brian T.: 13:35 (135-lbs.)
Matthew C.: 10:36 (55-lb. db, 45-lbs.; sub: muscle-up practice, hspu practice, goblet squat, russian swing)
Steve M.: 7:52 (55-lb. db; sub: 5x prom chin-up + prom pushup, 3′ L-sit, goblet squat, strict sit-up, mb squat jump)
James W.: 12:38 (30-lb. dbs, 85-lbs., 20″, 35-lbs., 14-lbs; sub: 5x jump-stretch strict pull-up, red + static dip, db seated shoulder press)
Buffy M.: 9:41 (25-lbs.; sub: 5x wall y’s + scapular pushup, step-up, 20″, single-arm swing, mb squat)
John Gr.: 10:18 (30-lb. dbs, 85-lbs., 35-lbs., 14-lbs., 8-ft target; sub: 5x jump-stretch strict pull-up, green + static dip, db seated shoulder press, step-up, 20″)
Matthew W.: 9:56 (105-lbs.)
Sean F.: 6:01 (105-lbs., 35-lbs.; sub: muscle-up practice, hspu practice, push press, sit-up, mb push press)
James H.: 12:31 (125-lbs.; sub: muscle-up practice, hspu practice)
Danny M.: 11:23 (95-lbs., 45-lbs.; sub: muscle-up practice, hspu practice)
Brett B.: 9:35 (105-lbs., 24″, 35-lbs.; sub: muscle-up practice, hspu, practice)
Charlie R.: 11:35 (95-lbs., 35-lbs.; sub: 5x strict pull-up + static dip, 30″ handstand hold, 3/5x wall ball)
Jen M.: 10:28 (75-lbs., 20″, 8-ft target; sub: 3x strict pull-up + static dip hspu practice)
Candida M.: 11:05 (75-lbs., 20″, 8-ft target; sub: 2x strict pull-up + static dip, hspu practice)
Mayra C.: 5:13 (25-lb. db; sub: 5x jump-stretch strict pull-up + pushup, seated db shoulder press, pushup, squat, sit-up, 2′ plank hold)
Marcel S.: 7:18 (35-lb. dbs, 40-lb. dbs, 24″, 35-lbs.; sub: 5x strict pull-up + static dip, db seated shoulder press, sit-up)
Ivy F.: 5:43 (25-lb. dbs, 30-lb. dbs; sub: 5x jump-stretch strict pull-up, blue + static dip, seated db shoulder press, no box jump, lunge)
Diane N.: 6:45 (25-lb. dbs; sub: 5x jump-stretch strict pull-up, red + static dip, seated db shoulder press, pushup, squat, sit-up, 2′ plank hold)
Molly B.: 7:33 (20-lb. dbs; sub: 5x jump-stretch strict pull-up, blue + pushup, seated db shoulder press, push press, 1/2x squat, sit-up, 2′ plank hold)
Eric M.: 10:00 (105-lbs., 45-lbs.; sub: 5x strict pull-up + ring dip, hspu practice)
Johnny A.: 9:07 (35-lb. dbs, 105-lbs., 24″, 35-lbs.; sub: 5x strict pull-up + static dip, seated db shoulder press)
Randy F.: 10:28 (105-lbs., 45-lbs.; sub: muscle-up practice, hspu practice, squat)
Krishnan S.: 12:54 (105-lbs., 35-lbs.; sub: 5x strict pull-up + ring dip, 30″ handstand hold)
Spencer S.: 11:46 (105-lbs., 35-lbs.; sub: 5x strict pull-up + ring dip, hspu practice)
Rocio Q.: 10:58 (20-lb. dbs, 25-lbs., 20-lbs., 8-ft target; sub: 5x jump-stretch strict pull-up, blue + pushup, seated db shoulder press, step-up, 20″)
Julie G.: 10:28 (25-lb. dbs, 65-lbs., 20″, 8-ft target; sub: 5x jump-stretch strict pull-up, red + static dip, seated db shoulder press)
Sofia J.: 12:40 (25-lb. dbs, 75-lbs., 20″, 8-ft target; sub: 5x jump-stretch strict pull-up, blue + static dip, seated db shoulder press)
Tamra F.: 11:03 (25-lb. dbs, 75-lbs., 20″; sub: 5x jump-stretch strict pull-up, blue + pushup, db seated shoulder press, mb squat)
Shawn J.: 11:32 (30-lb. dbs, 85-lbs., 24″, 35-lbs., 8-ft target; sub: 5x strict pull-up + static dip, seated db shoulder press)
Damn! Nice work…I’ll try it this week