Strength
4 Sets:
- 5-20 Kipping Handstand Push Ups
- 5-20 Kipping Chest to Bar Pull Ups
Scales:
- L-Seated Dumbbell Press x 10-15 + Headstand or Angled Wall Hold x 15-20s
- Kip Swing x 5-20
Every minute, on the minute, for 10:00:
- Chest to Ring Pull up w/ a false grip x 3 (1s pause at chest)
- Ring Dip x 3-5 (1s pause in support)
Scales:
- Ring Row w/ a false grip
- Ring Dip w/ feet on floor
Conditioning
Complete as many rounds as possible in 10:00:
- 4 Strict Pull Ups in hollow body
- 5 Wall Walks
- 6 Toes to Bar
- 7 Push Ups
Rest 1:1
Optional Independent Work
3 Sets:
- 8-12 Seated Dumbbell External Rotation
- 10 Skull Crushers @ 30X0
- 20m Waiters Walk per arm