- RX -
6 x 2:00 rounds:
50-ft handstand walk
Max ring dips in the remaining time
- Rest 1:00 between rounds.
- Score is total dips.

- INTERMEDIATE -
6 x 2:00 rounds:
1:00 handstand walk attempts
Max ring dips in the remaining time
- Rest 1:00 between rounds.
- Score is total dips.

- BEGINNER -
6 x 2:00 rounds:
20 piked or plank shoulder taps
Max burpees in the remaining time
- Rest 1:00 between rounds.
- Score is total burpees.

1 set:
:45 inchworm + push-ups
:45 plank shoulder taps
:45 single-DB push presses
- Rest :15 between exercises.

Post-workout:
5 sets:
15 banded deadlifts
20 banded pull-aparts

- A banded deadlift is where feet are on a band and an athlete holds the other end for deadlifts; no barbell or load aside from the band.

1 set:
1:00 doorway pec stretch/side