BEYOND RXD

6 Deficit Handstand Pushups
8 Pistols
12 Ring Rows
AMRAP 18min

RXD

6 Strict Handstand Pushups
8 Pistols
12 Ring Rows
AMRAP 18min

FITNESS

8 Pike or Box Pike Pushups
8 Bulgarian Lunges
12 Ring Rows
AMRAP 18min

COMPETITOR WOD

Do Beyond Rx’d programming for the day.

Rest 20 minutes

Every 2 minutes x 4 rounds
– 15 calories Assault bike

Every 4 minutes x 3 rounds
– 30 calories Assault bike

Every 6 minutes x 2 rounds
– 60 calorie Assault bike

– Keep the clock running from the start. The faster you finish the more rest you will get. Each effort is meant to be done at a sprint; sandbagging through this will just waste your time! Compare to 11/28, especially with the additional intervals this time.