Warmup: 3 rounds of 30s sampsons + 7x dips + 20x 30-day-core-challenge exercise (1st round = crunches; 2nd = bicycle crunches; 3rd = KTE plank) + 15x elevated beginner pull-ups.
WOD: As many rounds as possible in 20 minutes of 10x hanging knee raises + 10x pistol squat progressions (down to 20-inch bench) alternating legs each rep + 15x hand-stand push-up progressions. I did exactly 7 rounds, taking 3 attempts and 20s to finish the last HSPU. Mike did 12 rounds + 10x knee raises + 10x pistols.
It should be noted that the difference in Mike’s performance and mine was entirely in the HSPUs. The HSPUs in this WOD were definitely the hardest part for me. They took 60% of the time, and were broken into 3 sets per round, starting with round 3. By the last round, they were broken much more than this. HSPU is definitely a weakness for me right now. I may have to find a way to add in work on them to my routine, as I remember that a year ago, I could knock them out like nobody’s business.