10-minute AMReps:
Strict muscle-ups

Michael
3 rounds for time:
800-meter run
50 hip extensions
50 GHD sit-ups

Deadlift
10-10-10-10-10

—Then—

Accumulate 5 minutes in a handstand hold

Rest Day

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We’re headed into Week 4 of the #800gChallenge. How’s it going for everyone? Comment here with tips, struggles or successes. Good luck in the final stretch!

4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.

Choose one, or mix and match.

Rest 5 minutes between rounds.

Open Workout 20.2
20-minute AMRAP:
4 dumbbell thrusters (50/35 lb.)
6 toes-to-bars
24 double-unders

Rest Day

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Read and watch “The Sumo Deadlift High Pull Progression” from CrossFit.com

Spend 2 minutes at each station, for total reps:
Pullovers
Strict handstand push-ups
Power cleans (185/125 lb.)
Front squats (185/125 lb.)
Strict ring dips on high rings

3 rounds:
1-minute max Assault bike calories

Rest as needed

Every 3 minutes for 18 minutes:
50 double-unders
25 wall-ball shots (20/14 lb.)
10 strict pull-ups