5 rounds

  • Hollow Hold / 20 sec
  • Arch Hold / 20 secs

Kipping Swings

3 x 10-15 reps

L1 Rings with False grip,  L2 Bar


3 Rounds

3 min AMRAP:

  • 2 HSPU
  • 2 C2B Pull-ups
  • 4 HSPU
  • 4 C2B Pull-ups
  • 6 HSPU
  • 6 C2B Pull-ups…Continue increasing by 2 reps. Each round start back at the beginning. Score each round individually. Rest 2 min between rounds.

L1: As written
L2: Push-ups, chin above bar pull-ups
L3: Banded/ ring rows

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