Strength
Every minute, on the minute, for 10:00:
- Kipping Ring Dip x 5-7
- Ring Kip x 2-3 + Ring Kip + Pull x 2-3
Scales:
- Strict Dips on Boxes x 5-7
- Ring Kip x 5-7
Every minute, on the minute, for 10:00:
- Wall Facing Handstand Push Ups x 5 @ 30X1
- Pull to Push Muscle Up Drill x 2-4
Scales:
- Strict Handstand Push Ups from box x 5 @ 30X1
- Partner or Feet Assisted Pull to Push Muscle Up Drill x 2-4
Conditioning
Complete as many rounds as possible in 8:00 of:
- 3 Wall Walks
- 6 Toes to Bar
- 12 Inchworm side walk steps per side
You will rest the same amount of time it takes to complete a round then begin at the top for the duration of the workout.
Optional Independent Work
3 Sets:
- 10 Band U
- 25 Band Tricep Push Down
- 10 Band Y