Base
A. Kipping Pull Ups Skill Work:
If proficient at Pull Ups, complete:
20/16 Pull ups For Time: rest 3mins
15/12 Pull ups For Time: rest 2mins
10/8 Pull Ups For Time
B. Strict Ring Rows 3×[email protected] (hold rings to chest); rest 2mins
C. For Time
30 Handstand Push Ups
or Pike HSPU 3×8 (with knees supported on a bo)
Extras
A. Isometric Hollow Rock 3×20-30s (hold a dowel overhead if possible)
B1. Biceps Curls 3×8; 1min
B2. Triceps Extensions 3×8; 1min
Climb
A. Muscle up Skill Work:
If proficient at Muscle Ups, complete:
10 MU For time: rest 5mins
8 MU For time: rest 4mins
6 MU For Time: rest 3mins
4 MU For Time: rest 2mins
2 MU For Time

B. AMRAPx8min
5 Bench [email protected]/95#
8 Strict Ring [email protected]
12 Reverse Crunches
Extras
A. 3 x 20-30s Isometric ring hold – palms out
B. 3 x 20-30s Isometric hollow rock – hold a dowel overhead
Met Con
30-20-10/100-75-50
Assault Bike (AirDyne 40/30/20)
Double Unders or skips
+
30-20-10
Wall Balls
Row Cals
+
30-20-10
Sit ups
Push ups (Ladies 20-15-10)
+
50 OH Walking Lunges – 35/15-25# Plate