Basic
Every 2 minutes, for 18 minutes (3 sets of each):
- Station 1 – Strict Supinated-Grip Pull-Ups x 6-12 reps @ 21X0
- Station 2 – Strict Handstand Push-Ups or L-Seated DB Presses x 8-12 reps
- Station 3 – Alternating Bowler’s Lunges x 20 reps https://www.youtube.com/watch?v=7BIKqRIqkIE
Complete as many rounds and reps as possible in 10 minutes of:
- 5 Strict Pull-Ups
- 10 Push-Ups
- 15 Wall Ball Shots (20/14 lbs)
Performance
Every 2 minutes, for 18 minutes (3 sets of each):
- Station 1 – Rope Climb x 1-2 ascents
- Station 2 – Strict Handstand Push-Ups x max unbroken reps
- Station 3 – Alternating Pistols x 20 reps
Complete as many rounds and reps as possible in 10 minutes of:
- 5 Chest-to-Bar Pull-Ups
- 10 Ring Dips
- 15 Wall Ball Shots (20/14 lbs)