3 RFT:
5 strict muscle-ups
10 strict handstand push-ups
15 pistols, each leg
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Seven RFT:
7 Push Press, 95/65 lb
7 Plank Triangle Jumps (In plank position, jump both feet together up to beside the right hand, back to original plank position, then up next to left hand, then back out. All that = 1 rep)
7 Pike Crunch (Lying on back with arms overhead, raise arms and legs up to center so you can touch your toes.)
7 Ab Twists (In crab crawl position, twist body by extending one arm out straight laterally, and opposite leg in opposite direction, straight laterally. L+R=1)
— [the men did 7 one-arm kettlebell switches for each arm instead of the ab twists]
7 Pike (Handstand) Push-Up
Bear crawl – forward then backward 2 times half the width of basketball court
Skip and Reach (while skipping, reach toward ceiling with hand opposite the knee that is coming up) – circumference of one half of basketball court
Each perform:
I. 40 partner-assisted pull-ups
80 squats together, rep-for-rep
II. 20 ground-to-overhead (95lbs)
50 partner medball sit-ups
Each perform:
I. 40 partner-assisted pull-ups OR 40 partner assisted handstand push-ups
80 squats together, rep-for-rep
II. 20 ground-to-overhead (135lbs)
50 partner medball sit-ups