Hits. Hard.

"Gymnastics Meet Gone Bad"

One minute at each station, for five consecutive minutes.  Rest one minute after all five movements. Complete three rounds.  Score is the total amount of reps completed at all five stations for all three rounds.

Handstand Push-Ups (reps)

Pistols (reps, switch legs every other rep)

Glute Ham Sit-Up (reps)

Muscle-Up (reps, full lockout only; no-kip Muscle Up count=three reps)

L-Sit (on rings; 1 rep=one 1o second hold)

Get your ice pack ready.

What a Wonderful Place

The last few days brought:

8x200m sprint, with 40# ruck sack (don't remember the times)

1RM deadlift: 400# (finally)

5-4-3-2-1

100m Row

Bodyweight Power Clean & Jerk (185#)

10 minute Cindy, w/20# vest: 6 rounds, 5 pull-ups 

And I also retried the workout I made up a few weeks ago, the back squat/muscle-up couplet. This time I really did start with 225, and made a voluntary jump to 255, ending the workout (after 5 rounds) with 285.  It's a good one.  These kinds of workouts are real good to do alone, given the intrinsic motivation component.  Wanting to hit all 5 muscle ups so as to avoid weight jumps is just as motivating for me as someone calling me petty officer mid-workout, or working out in a group atmosphere.  Food for thought.

Gymnastics+Weightlifting+Metabolic Conditioning=Crossfit=The best GPP on Earth.

If it ain't broke, don't fix it.