1.) 15 minutes alternating every 1:30 Handstand Walks/L-sit
2.) WOD
Lurong Challenge WOD #
12 Min Time Cap
Double Under Buy In
5 Rounds of
Power Clean
Ring Dip
Movement Details – Me
Level III (3
100- Double Under
5 Rounds of:
10- Power Cleans at 145 lb
10- Ring Dip
Level II (2
100- Single Under

5 Rounds of:
10- Power Cleans at 125 lb
10- Hand Release Push Up
Level I (1
100- Single Under

5 Rounds of:
10- Power Cleans at 75 lb
10- Knee Hand Release Push Up
Movement Details – Wome
Level III (3
100- Double Under
5 Rounds of:
10- Power Cleans at 100 lb
10- Ring Dip
Level II (2
100- Single Under

5 Rounds of:
10- Power Cleans at 85 lb
10- Hand Release Push U
Level I (1
100- Single Under

5 Rounds of:
10- Power Cleans at 55 lb
10- Knee Hand Release Push Up
Movement Standard
Double Under
The rope must clearly pass through both feet twice simultaneously in each repetition. If you break or land on the rope, then the last rep doesn’t count and you must go back to the previous rep
Single Under
The rope must clearly pass both feet once simultaneously in each repetition. If you break or land on the rope then that rep clearly doesn’t count and you must go back to the previous rep
Power Clea
The Barbell begins on the ground. The barbell must move in one fluid motion. In order for a rep to count the athlete must receive the barbell above parallel in a partial squat, while both elbows clearly clearing the bar, before standing all the way up to full hip and leg extension before proceeding into the next rep. Touch and go is permitted
Ring Dip
The movement starts with the athletes arms completely locked out above the rings. The athlete will be required to go below parallel, ring to arm pit. The athlete must return back to full lock out position at the elbows in order for the rep to count. No bands will be allowed for this movement. If Athletes feet touch or kick off the ground it is a no rep, however, kipping is allowed. As long as full extension is reached the rep is good
Hand Release Push-Up
The movement starts with the athlete at the top of a plank position, arms straight and completely locked out. At the bottom of each rep, the athlete’s chest must clearly touch the ground; hands come off the mats so that one’s body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one’s body is back into the original plank. In order to be considered a rep, two things must occur.
One, the athlete’s feet must remain on the ground throughout the entire movement. In no way, can one use their feet to kick off the mats in order to assist them with the push up
Secondly, athletes are not allowed to worm out or lose Mid-Line Stabilization as they press out
Knee Hand Release Push Ups
The movement starts with the athlete at the top of a plank position knees on the mats hips forward, and arms straight and completely locked out. At the bottom of each rep, the athlete’s chest must clearly touch the ground; hands come off the mats so that one’s body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one’s body is back into the original starting position.
The athlete’s knees must remain on the ground throughout the entire movement. In no way, can one use their knees to kick off the mats in order to assist them with the push up
Extra credit
1.) 5 x 5 Push-press, Heavier than last wee
2.) 7 x 2 Hover Clean 1 Jerk
3.) 15 forward roll muscle ups or 30 muscle up progressions seated in th
Ban