• Warm Up

3 rounds: 10 rows 3 count at chest, 10 push ups, 10 knee raises, 10 glute bridges

OR Upscale strict 10 pull ups, 10 HSPU, 10 strict T2B, 10 hip extensions

  • Skill Gymnastics
    • A. Strict muscle up 3 sets max reps
      • Scale Dips or Strict Chest to rings
    • B. Strict HSPU 3 sets max reps
    • C.5 rounds for quality and max reps of 1 + 2
      • 1-Max kipping C2B
      • 2-Max distance HSW sets of 2m (1 rep) or 5 wall walks
      • 3-Max Distance 3 jump standing long jump
    • D. 3 rounds for quality
      • 10 hollow rocks
      • 10 arch rocks
  • Cool down – 10 deep breaths in each pose 5 rounds of
    • Downdog
    • Updog
    • Spiderman lunge each side