Strength
4 Rounds:
- 2-5 Muscle Ups
or
- 5-7 Swinging Ring Pull Ups
or
- 5-7 Ring Swings
Rest 1:00-2:00 between rounds.
Then…
4 Rounds:
- :30 Max Strict Handstand Push Ups
or
- :30 Max Box Handstand Push Ups
or
- :30 Max L-Seated Dumbbell Press
Rest 1:00 between rounds.
Conditioning
With a partner, alternating each exercise, complete as many rounds as possible in 15:00:
- 20/15 Calorie Row or Bike
- 18 Alternating Dumbbell Snatch (50/35)
- 12 Toes to Bar