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