Bodyweight Strength
2 Rounds through – rotate every 90 seconds (12 minutes total):
1) Muscle-Ups practice (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps)
2) Arch to Hollow Rolls x 10 reps
3) Ring Rows x 10 reps
4) Handstand walking practice OR 30-45 sec wall-facing handstand hold if you need more time to get comfortable upside down
Conditioning
3 Rounds for Time:
1 Rope Climb*
12 Toes to Bar
1 Rope Climb
12 DB Squat Cleans from floor (should feel heavy)
Record DB weight to comments
*Scale each rope climb to 2 Rope Get-Ups (floor to standing – use legs for assistance as needed)