Strength:
A) Clean no foot movement: you may use hookgrip: 5 singles @ 50% AFAP, rest 90 sec, 5 singles @ 60% AFAP, rest 90 sec, 5 singles @ 70% AFAP, rest 90 sec, 5 singles @ 75% AFAP, rest 90 sec
B) 6 sets: 20 sec ME Ring Dips immediately into 15 sec hold at the top of the rings, rest 60 sec
Skill
A) 8 min. Every 30 sec. Alt Single leg front lever (scale with tuck front lever hold)
B) 4 min. practice freestanding tripod position
C) 4 attempts at max freestanding
D) 4 min. Tabata parellete L-sit
Conditioning:
4-7 Rounds: determine round number on time and +/- 10 sec deviation:
12 Cal Assault Bike
9 C2B Pullups
6 Strict HSPU
rest 2:1