A. 21-15-9-15-21 Supine Bar Pull-Up With Feet Elevateds, Deficit Push-Ups, and L-Sit on Rings
21-15-9-15-21 Reps for Time:
– Supine Bar Pull-Up With Feet Elevated
– Deficit Push-Up
– L-Sit on Rings
*L-sit on Rings > Seconds
B. Rounds for Reps of Skin the Cats, Handstand Shoulder Taps, and Strict Pull-Ups
For 3 Rounds spend 45 seconds on each movement, trying to accumulate as many reps as possible:
– Skin the Cat
– Handstand Shoulder Tap
– Strict Pull-Up
Rest 15 seconds between each round
*Quality over Speed/ Reps
C. 30-20-10 Pistols, Box Dips, and Russian Twists
30-20-10 Reps for Time:
– Pistol
– Box Dip
– Russian Twist @ 15/10 kg
