Workout of the Day

Complete as many rounds as possible in 20 minutes of:
-10 burpee pullovers – see video below
-30 air squats
-60 seconds of handstand hold (keep track of time. When you come down, pick up where you left off)

Scale burpee pullovers to burpee upside down hang, T2B or K2E

Trying to work on bar muscleups by doing a #pullover and #negativemuscleup. Bar muscleups are so much harder than ring muscleups for me! Hopefully this drill helps! #notagymnast #pdxstrength #strengthandconditioning #portlandfitness #pdxgym #barpullover

A video posted by PDXstrength (@pdxstrength) on Feb 17, 2016 at 11:43am PST

14 min EMOM
Every minute, perform
-3 pull ups
-3 dips
Muscle up trumps all pull up and dip movements. If you can do muscle ups, then do them.
– Tabata jumprope (8 R: 20s work, 10s rest)
3 rounds for time:

-30 calorie row
-20 box jump-overs, 24″/20″
-10 toes to bar