For time, using the 12 Days of Christmas format: 1 – 1/2 – 1/2/3 – 1/2/3/4 – etc
- 1 x Muscle Up (ring or bar)
- 2 x Dips (at top of bar/rings)
- 3 x HSPU
- 4 x Goblet Lunges per leg @ 20kg
- 5 x Cleans @ 45kg
- 6 x Shoulder to Overhead @ 45kg
- 7 x Goblet Squat @ 20kg
- 8 x Box Jumps
- 9 x Toes to Bar
- 10 Cal Row (Barbell Rollouts)
Results: 25:27. Used 100lbs for the Cleans and S2OH. Did seated Ring MUs, since my ceiling is too low and Rowing because my room is too small for rollouts.