Warm Up:
2 Rounds

  • 15 Sit-ups
  • 15 Russian Lunges
  • 15 Burpees
  • 200m Row

Mobility:
3 rounds
45 Sec. German Hang
15 Sec. Rest
20 Sec. Arch Hold
20 Sec. Hollow Hold
20 Sec. Rest

Skill/Strength:
With a 10 minute clock, accumulate 2:00 L-Sit
When not in L-Sit work on Rope Climb technique and workout set-up

Conditioning:
6 Rounds for Quality

  • 30 Sec. Ring Dips (First 3 Rounds Strict if possible)
  • 30 Sec. Rest
  • 30 Sec. 15' Rope Climbs (or 12' from seated)
  • 30 Sec. Rest
  • 30 Sec. Pistols
  • 30 Sec. Rest
  • 30 Sec. Handstand Hold/Balance
  • 30 Sec. Rest

Scaled:
Leg-assisted Dips, Rope pull-to-stand, Goblet Squats, Wall Plank