For time: 1-2-3-4-5-4-3-2-1 reps of: Push-up Handstand Push-up -- Rest, 1 min -- 30 Pistols

5 rounds for max reps of: max rep Strict Pull-ups max rep Pike Leg Lifts

Scaling Options: Strict Pull-ups => Ring Rows Pike Leg Lifts => V-ups => Sit-ups 3 Things: - Relax today! Take your time. Rest as needed between movements so that you reach a true max rep effort each time. - Max rep efforts are to failure. For the pull-ups this means hanging on to the bar until you can’t do another pull-up. You should attempt and fail your final rep each round. For the leg lifts it’s a bit different. Max reps will be until you have to break your set. - Your reps will decline throughout the workout. That’s fine. Expect it. Embrace it. It’s a good sign that you are achieving a true max effort each time.

• WOD Brief
• Strict Pull-ups

50-40-30-20-10 reps, for time of: Dumbbell Snatch, pick load Sit-up

• WOD Brief
• Dumbbell Snatch
• Sit-up

For time: 20 Jumping Alternating Lunges 2 Sit-ups 18 Jumping Alternating Lunges 4 Sit-ups 16 Jumping Alternating Lunges 6 Sit-ups 14 Jumping Alternating Lunges 8 Sit-ups 12 Jumping Alternating Lunges 10 Sit-ups 10 Jumping Alternating Lunges 12 Sit-ups 8 Jumping Alternating Lunges 14 Sit-ups 6 Jumping Alternating Lunges 16 Sit-ups 4 Jumping Alternating Lunges 18 Sit-ups 2 Jumping Alternating Lunges 20 Sit-ups

Scaling Options: Jumping Alt Lunges => Forward Lunges 20-2/2-20 Reps => 10-1/1-10 Reps 3 Things: - Everybody’s favorite Jumping Alt Lunges today. BUT the reps are descending. Let that ease your mind as the lactic acid builds up. - There’s little interference between movements today, so see if you can keep movement transitions short. This will be tougher in the beginning with the sit-up starting at the lower end, but your legs will get more and more rest as the sit-ups increase. - Movement Cue: squeeze your glutes at the top of each Jumping Lunge. The idea is to get full hip extension each rep before dropping into the next bottom position. It’s easy to cut extension short. Don’t.

• WOD Brief
• Jumping Alternating Lunges
• Sit-ups