A) 5 Rounds
– 5 perfect Hollow/arch kips
– 10 Sec. HS hold against wall
– 5 Kipping pullups as high as possible (no Butterfly, focus on kip)
– 3 Strict HSPU w/ hands in perfect tripod pos.
B) Deficit HSPU Negatives… (2 45s/25s)
– 4 sets – of 3 – 53X1 tempo
C) 5 sets
– 2 Strict HSPU + Max -1 Kipping HSPU (do not go to failure)
D) 110 hollow rocks in as few sets as possible