Monday 260223

This workout is a back-to-back combination of a sprint couplet and a high-skill gymnastics hold with a brief rest between rounds. Shoot to get at least 2 rounds in the first AMRAP by sprinting as fast as possible. Then, flip a switch, slow down, and try to manage a higher-skill movement under fatigue. Push the runs faster than usual and scale the pull-ups as needed to minimize rest. Remain on your hands for 5 seconds at a time on the handstand holds; it’s OK to shuffle a bit. If a 5-second freestanding inversion isn't manageable, scale to a handstand hold on the wall, a pike handstand hold, or a plank variation. The goal is to accumulate at least 1 minute of the hold across the 3-minute AMRAP. Complete this whole sequence twice with no rest between AMRAPs and 2 minutes of rest between rounds.

2 rounds for total rounds and reps: Complete as many rounds as possible in 3 minutes of: 100-meter run 5 pull-ups Followed immediately by as many reps as possible in 3 minutes of: Handstand hold against the wall * Rest 2 minutes between starting the second round. *Every second of the handstand hold is a rep.

2 rounds for total rounds and reps: Complete as many rounds as possible in 3 minutes of: 100-meter run 5 jumping pull-ups Followed immediately by as many reps as possible in 3 minutes of: Pike hold * Rest 2 minutes between rounds. *Every second of the pike hold is a rep.