BBG (off)
5 cycles of:
1. Handstand/handstand walk
2. Double-unders/Triple-unders
3. L-sit
Spend approximately 1:00 min working on each skill (so each cycle is approximately 3:00 plus transition time). This is NOT a metcon. For L-sits, give yourself a time goal for each cycle (e.g., 10 seconds for each cycle).
Push Jerk
5-5-5-5-5
"Fran Gots Hops"
21-15-9 reps for time of:
Box Jumps, 30"/24"
Pull-ups
There is a 6:00 cap on this workout, so scale accordingly. For the pull-ups, you want to get that first set of 21 pull-ups unbroken, so choose your scaling with that in mind. At 2:00 after the cap, we will start the following:
3 rounds for time of:
5 Burpees
10 TTB
10/30/50 Double-unders
5:00 cap. For your double-unders, choose either 10 reps, 30 reps, or 50 reps - you will perform that number of reps each round (for respective totals of 30, 90, or 150 double-unders total). To be eligible for the 30 or 50 rep option, you should be able to get either 15 or 25 double-unders unbroken, respectively.
Finale: 50 push-ups/dips/ring dips in as few sets as possible (max of 5 sets). In between sets, mob your hamstrings with either a lacrosse ball or a barbell.
Having a good time with "Half-Tim"
