WARMUP 10 hollow rock 4 Forward roll from tripod 4 Forward roll from headstand 4 Forward roll from handstand 10 hollow rock SKIN THE CAT PRACTICE 5 rounds for quality: 8 Lat activation from hang 6 Strict toes through rings 4 Inverted support to german hang 2 Skin the cat METCON Tabata handstand then max [...]

SKILL/STRENGTH Pullovers Front lever progression CONDITIONING Death by pushup/side plank: 20 seconds of pushups 20 seconds of left plank 20 seconds of pushups 20 seconds of right plank Repeat until knees hit the ground. Score is max pushups. FINISHER Accumulate 2 minutes of both: German hang Back bridge

SKILL/STRENGTH On parallettes find max holds for: L-sit Frog Handstand CONDITIONING 3 rounds for time: 5 x Chest-to-bar / Toe-to-bar combo 10m Spider walk 15 x Push plank 20m Bear crawl

SKILL/STRENGTH Skin the cat Max height box jump from seat CONDITIONING 2 rounds for total reps/distance 1 minute bounding box jump 15 seconds rest 2 minutes handstand walk 30 seconds rest 3 minutes 10x T-pushup, 10x Lawnmower 60 seconds rest

SKILL/STRENGTH Muscle-up progression / upscaling (Taking wherever you’re at to the next level) CONDITIONING AMRAP in 12 minutes 1 Strict or kipping Muscle-up / 3 False grip ring row, 3 ring dip 4 Handstand pushup 6 Box jump 36″ FINISHER 2 minute hollow hand/head stand. 20 hollow rock every time you break hollow in the [...]

Rope climbing skills, drills and practice then Max rope climbs in 5 minutes then “The Alamo Baseline” 10 Burpees 40 Air squat 30 Situps 20 Pushups 10  Burpees rest and finish with 2 attempts at max hold handstand.