AMRAP in 3 Minutes:

• 4 Pull Ups
• 5 Burpees
• 6 Squats

Strength:

In 8 sets or fewer, build to a 1-RM High Bar Back Squat

• Set 1 – 50% of possible 1-RM x 5 reps
• Set 2 – 65% of possible 1-RM x 4 reps
• Set 3 – 75% of possible 1-RM x 3 reps
• Set 4 – 85% of possible 1-RM x 2 reps
• Set 5 – 90-95% of possible 1-RM x 1 rep
• Sets 6-8 – Test 1-RM

*Sets 1-4 Every 90 Seconds and then Sets 5-8 Every 3 Minutes.

6 Sets: (Top Every 90 Seconds)

• Weighted Pull Up x 1

Skill:

• 60 seconds of Pull-Ups
• Rest 2 minutes
• 60 seconds of Strict Handstand Push-Ups
• Rest 2 minutes
• 60 seconds of Kipping Hanstand Push-Ups
• Rest 2 minutes
• 60 seconds of Ring Dips

•  Squat/Hip Mobility