Bodyweight Strength
3 Rounds through – rotate every 90 seconds (18 minutes total):
1) PUSH: 2×5 dips (rings, parallel bars, paralletes, or boxes)
2) KIP: Hollow/Arch rolls or Ring Swings/Lever Rocks
3) PULL: Strict Muscle-Ups or MU Transitions on Low Rings
4) INVERT: Accumulate 30 Sec. static hold, either wall facing or free standing
Conditioning
Bench Press (10, 7, 6, 6, 4, 2 reps, ascending weight)
record all weights to comments
Cash-Out:
3 minutes to complete as many GOOD FORM Sit-Ups, Tuck-Ups, or V-Ups as possible
Note your choice in comments