WARM UP 3 rounds for quality of:
Ring Support Hold, 10 secs
Bottom Ring Dip Hold, 10 secs
Pull-up Hold, 10 secs
5 Diamond Push-ups
5 Air Squats STRENGTH Every 1 min for 14 mins, alternating between:
3 Deficit Handstand Push-up Negatives
3 Negative Weighted Strict Pull Ups, pick load METCON Complete as many rounds as possible in 18 mins of:
max rep Alternating Dumbbell Snatches, 22.5/15 kg, 1 min
max rep Assault Bike Calories, 1 min
max rep Strict Ring Dips, 1 min
max rep Wall Balls, 9/6 kg
Battle Rope, 1 min
Rest 1 min COOL DOWN Foam Roll, 4 mins
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