Warm up: 2 Rounds: 

• 8 PVC Pass Throughs 
• 12 Scapular Push Ups 
• Then (until time expires): 
• 8 Band Pull Aparts 
• 10 Inch Worms with Push Up 
• 10 second Handstand Hold / 3 Handstand Kick Ups / 8 Shoulder Taps in Handstand Hold

Strength/Skill: Part I  Weighted Strict Ring Dip 

• 5 Reps Use the heaviest weight you can for each set. Rest as needed between sets.
  • Build to heavy set of 5.

• Part II As many reps as possible in 7 mins of: 
  • 1 Dead Stop Strict Handstand Push-up 
  • 1 Dead Stop Ring Push-up 
  • 2 Dead Stop Strict Handstand Push-ups 
  • 2 Dead Stop Ring Push-ups 
  • 3 Dead Stop Strict Handstand Push-ups 
  • 3 Dead Stop Ring Push-ups … 
  • Continue adding 1 rep each round to each movement until time expires.
• Pause 1 sec in the bottom for both movements. 

METCON: AMRAP 12:   

• 10 x Hand Release Push Ups
• 10 x Chest To Bar Pull Ups
• 10 x Squat Jumps
• 10 x Kettle Bell Swings