AMRAP
WARMUP
– EMOM x 9′:
Min1: 25″-30″ Wall Face Handstand Hold
Min2: 5-7 Bench Dips + 15″ Reverse Tall Plank Hold
Min3: 5-7 Strict Knee to Chest + 15″ Hang Tuck L-Sit Hold
STRENGTH
– Every 90” x 10 sets:
Odd: 6-8 Strict C2B Pullups
Even: 6-10 Strict Ring Dips
SCALING
Intermediate:
4-6 Strict Pullups
5-7 Banded Strict Ring Dips
Beginner:
3 Negative Pullups (5sec down)
30″ Ring Top Support Hold
WOD
– AMRAP 7′ For Quality:
10 Straight Leg Situps
10 Elbow Plank Press Ups
10 Tuck-Ups
10 Close Grip Strict Chinups or Supine Ring Rows
10 V-Ups