AMRAP
WARMUP
– EMOM x 9′:
Min1: 6-8 Alligator Roll
Min2: 20”-30” Frog Stand
Min3: 15”-20” Bar Active Hang
STRENGTH
– Every 90” x 10 sets:
Odd: 1-3 Strict Ring Muscleup + 20” Top Support Hold
Even: 3-5 Strict HSPU (add deficit if you complete 5 reps easy)
Scaling:
Odd: 3-5 Low Ring Strict Muscleups + 20” Top Support Hold
Even: 3-5 Feet Elevated Pike HSPU or Pike HSPU
WOD
– AMRAP 8′ For Quality:
5+5+5 Pushups (wide+regular+diamond)
3 Explosive Strict Pullups (as high as possible)*
10 Hollow Rocks
15 Bench Dips
5 Wide Strict Pullups*
10 V-Ups
*scale with Band or Low Ring Pullups