A. 12-10-8-6-4 Strict Ring Dips, Lateral Plate Push-Ups, and Strict Pull-Ups
12-10-8-6-4 Reps for Time:
– Strict Ring Dip
– Lateral Plate Push-Up
– Strict Pull-Up
*Reps for quality…
B.
As Many Rounds and Reps as possible in 5 minutes:
– 10 Handstand Push-Ups
– Wall Facing Handstand Hold for 10 seconds
– 6 Chest-to-Bar Pull-Ups
– Passive Bar Hang for 10 seconds
*HS HOLD > Performance Free StandingRest 2 mins and repeat
C. 9 minute EMOM of L-Sits, Hollow Body Holds, and Pistols
Every 1 minute for 9 minutes (3 rounds):
Minute 1
– L-Sit for 20 seconds
Minute 2
– Hollow Body Hold for 55 seconds
Minute 3
– 12 Pistols
*Hollow Hold = Hollow rocks > 55seconds
*Pistol > 6ea way
