Workout 12.4 has just been released. The workout is as follows:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
150 Wall balls (14lbs to 9′ target)
150 Wall balls (20lbs to 9′ target)
150 Wall balls (10lbs to 9′ target)
In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target.
The center of the ball must hit the target at or above the specified target height.
If the ball hits low or does not hit the wall it is no rep.
Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
This is a standard double- under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.
In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted.
The arms must come to a full lock out (with or without a “false grip”) with the feet off the ground.
The elbows must fully lock out while supporting yourself above the rings.
I think the points on this one are going to be scored on the muscle-ups. Good luck.