1 Round:

20 Jumping Jacks
20 Mountain Climbers
10 No Push-up Burpees
+
2 Rounds:
:10 Passive Bar Hang + 5 Scap Pull-ups
5 Kip Swings
5/side DB Suitcase Deadlift
10 Alternating Crossbody V-ups
10 Alternating DB Power Snatch

As Many Rounds and Reps as possible in 16 minutes:
3 Strict Pull Ups
6 Devil's Presses @ 50/35 lbs
9 Toes to Bars
12 AbMat Sit-Ups

Top Scores - 6 Rounds
Minimum Goal - 4 Rounds

Scaled:
16 min AMRAP
3 Banded Strict Pull ups
6 Devil's Press - 35/25lbs
9 Kipping Straight Leg Raises
12 Abmat Sit ups

Beginner:
16 min AMRAP
3 Leg Assisted Pull-ups
6 Devil's Press - 25/15lbs
9 Hanging Kipping Knee Raises
12 Abmat Sit ups

Every minute for 9 minutes (3 rounds):
Minute 1
12 Lateral Raise- plates
Minute 2
12-15 Banded Face Pulls
Minute 3
12 Dumbbell One-Arm Bent-Over Rows
*12/side for Single arm DB Bent over Row.

Protocol

* Regular Grip Pull-ups + * Ring Dips

* Wide Grip Pull-ups + * Ring Dips

* Narrow Grip Pull-ups + * Ring Dips

* Reverse Grip Pull-ups + * Ring Dips

* Mixed Grip 1 Grip Pull-ups + * Ring Dips

* Mixed Grip (2) Pull-ups + * Ring Dips

***Extra Credit * (Tall) Ring Pull-ups + * Ring Dips

Rep Scheme

Week 1: 2 reps

Week 2: 3 reps

Week 3: 4 Reps

Week 4: 5 Reps

Week 5: 2 reps with weight

Optional Scales

• Banded option for both pull up and ring dips
• Australian pull ups (kneeling)
• Static Dips
• Feet on a box/bench for ring dips
• Push Ups (can mirror the same “grips” for these too!)
• Assisted pull ups with a partner holding feet
• RX Scale Up: Add weight & take reps back down
• RX Scale Up: Add a 7th set of (tall) Ring Pull-ups + Dips

15-20 Scapular Swimmers
*Accumulate 15-20 reps for quality, slow and controlled.

Pistol Warmup

1 Strict Paralette Handstand Push-Up Max Height
*Build to a 3 Rep Max Strict Deficit

Strict Paralette Handstand Push-Up
3 sets of 2-3 reps @ 70%
Rest as needed
*Use @ 70% of deficit completed in Part 2.

4-6 sets:
20 Sec AMRAP Pistols - Alternating
20 Sec AMRAP Strict HSPUs
--Rest 1:20 between sets--

*Move with quality and smooth tech, hitting good depth and positions with control

Scoring
Reps (higher is better)

3 Eccentric Only Parralette Handstand Push-Ups Max Height
*Build to a 3 reps for the day with minimal time between reps.

6-8 sets:
Strict Handstand Push-Up
6 sets of 2-3 reps
Rest as needed

*Choose elevated surface as needed to complete 2-3 unbroken reps.

4-5 sets:
20 Sec AMRAP Leg Wrap Pistols - Alternating
20 Sec AMRAP Back to Wall HS Hold
--Rest 1:20 between sets--

*Move with quality and smooth tech, hitting good depth and positions with control.

Scoring
Reps (higher is better)