Skill/Strength
Squat 3x5
Press 3x5
WOD
Handstand Hold - 30 seconds
Max Handstand Push Ups
Static Pull Up Hold - 30 seconds
Max Strict Pull Ups
Hold Top of Ring Dip - 30 seconds
Max Ring Dips
*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*There is no time component for this workout other than the 30 sec holds.
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