AMRAP
WARMUP
– EMOM x 9′:
Min1: 4-6 Kick-Up to Handstand
Min2: 6-8 Strict Knee to Bar or Strict Knee to Chest
Min3: 20”-30” Frog Stand Hold
SKILL
– Every 90” x 8 sets:
Odd: 1-3 Kip Deficit HSPU (work to a max deficit)*
*Intermedi: 2-4 Kip HSPU (work on technique)
*Principianti: 2-4 Kip HSPU with AbMats
Even: 2-4 Strict Ring Muscleup Transition (no dip)**
**Intermedi/Principianti: 2-4 Strict Low Ring Muscleup Transition (no dip)
WOD
– 4 Rounds For Max Reps:
30” work – 30” rest
HSPU (or Handstand Hold)
Strict Ring Dips (or Bench Dips)
Pushups (or Knee Pushups)