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


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.


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)


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