3 Rounds: 

10s Hollow Hold

5x Kipping Pull Ups (Hollow in the Back)

10s Hollow Hold

5x Strict Ring Dips (in Hollow)

10s Hollow Hold

10s Handstand Hold (in Hollow)



5 Rounds: 

10x DB Bench Press (50/35#)

15x Strict Pull Ups

20x GHD Sit Ups 

DB Bench Press should be unbroken for at least Round 1, and no more than 3 sets on Rounds 2-5.

Strict Pull Ups should be finished in no more than 5 sets.