­­­WARM UP:

Complete 3 rounds at an easy pace:

• 30 Single Unders
• 1 Bar Pull Over (Scale to 1 Strict Pull Up and 1 Strict Toes to Bar)
• 3 Inch Worm Push Ups
• 5/5 Handstand Shoulder Taps

SKILL:

Complete Every Minute on the Minute of Strict Pull-Ups

Tempo: 40×3 (4 seconds eccentric and 3 sec hold on top) 1-5 reps per minute. Substitute Ring rows with the same tempo.

WOD:

Complete 4 Rounds for Time with 30 sec rest between movements.

• 1 minute of max rep Pike Handstand Push Ups.
• 1 minute of max rep weighted sit ups. 40/25#. Dumbbells work best.