3 Rounds For Quality:
5 Unloaded or Light DB Single Arm Overhead Squats / Side
5 Kip Swings
10 Bent Knee Hollow Rocks
Max Unbroken Pull-ups (One set)*
*Must use Gymnastic Kipping Pull-up Today.
Max Unbroken Pull-ups*
*If athletes cannot perform more than 10 unbroken pull-ups, they have 2:00 to accumulate no more than 30 pull-ups.
Max Ring Rows