3 sets not for time of:
Hollow Rock to Superman x 8-10 reps
(Starting on your back in the hollow position roll to your stomach and land in the superman position without using your arms or legs. )
V-Ups x 15-20 reps
Nose-to-Wall Handstand Hold x 45-60 seconds
A.
Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up
(any grip of your choice – supinated, mixed or pronated are all acceptable)
When the clock hits 12 minutes…
Complete as many reps as possible in 3 minutes of:
Strict Pull-Ups (any grip)
Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes.
Scaled:
Every minute, on the minute, for 15 minutes:
3 Strict Pull-Ups
3 Renegade Rows
(Renegade Row = Push-Up, Row Left, Push-Up, Row Right)
B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Dips
Chest-to-Bar Pull-Ups
