Bodyweight Strength
Every 90 seconds for 18 minutes (3 Rounds):
1) Strict Dips x 8-10 reps (on rings, parallel bars, paralletes, or boxes)
2) Hollow/Arch Rolls on floor OR Swings/Lever Rocks on rings
3) 1-2 Legless Rope Climbs OR 8-10 Strict Rope Get-Ups/Lowers
4) 20 GHD Sit-Ups OR V-Ups/Tuck-Ups
Conditioning
AMRAP 10 minutes:
10 Double KB Russian Swings
10 Double KB Front Rack Walking Lunges
10 Toes to Bar
Rx: 2×53# / 2×35# (same both movements)
Cool-Down
Straddle Against the Wall, 3+ mins