Complete 5 rounds of the following:
- 5 x Front Squat @ 55kg
- 3 x Chest to Bar Pullup with narrow (hands touching together) pronated grip
- Rest 2 minutes
Then EMOM for 8 minutes, complete the following (based on the CF Toronto August 16 workout):
- 4 x Handstand Pushups
- Max Reps Kettlebell Swings for the rest of the minute
Results: Worked up to the 50kg Front Squat by starting with 5 x 30kg, 5 x 40kg, 5 x 50kg. Pullups are meant to simulate the first stage of a ring muscleup (rings to chest). For the EMOM part got 79 Kettlebell Swings in. I did the first 4 minutes with 8 Handstand Pushups but by the 4th minute that took me the whole time so dropped it to 4. Probably will work better since you can get in more KB swings for a better metcon.