Fitness
A. 5-4-3-2-1
(Weighted) Strict supinated Pull-Ups
(Weighted) Ring Dips
B. EMOM 12(6 Sets):
Even: :30s L-Hang
Odd: :30s Noes-and-toes Handstand Hold
C. Animal Walks/Locomotion
Set a 12:00min clock, every athlete chooses an exercise wich will be performed for 20m. Repeat cycle till 12:00min are over.
Performance
For time:
15 HSPU
1 L-Sit Pull-Ups
13 HSPU
3 L-Sit Pull-Ups
11 HSPU
5 L-Sit Pull-Ups
9 HSPU
7 L-Sit Pull-Ups
7 HSPU
9 L-Sit Pull-Ups
5 HSPU
11 L-Sit Pull-Ups
3 HSPU
13 L-Sit Pull-Ups
1 HSPU
15 L-Sit Pull-Ups