2 ROUNDS

10 Up-Downs

10 Glute Bridge-Ups

10 Tuck-Ups

10 Scap Push-Ups

10 Push-Ups

Into…

1 ROUND

5 Above the Knee Deadlifts

5 Below the Knee Deadlifts

5 Deadlifts

10 Kip Swings

5-7 Push-Up to Pike

2 Deadlifts (315/205)

3 Handstand Push-Ups

4 Toes to Bar

(Score is Time)

KG BB: (143/93)

2 Deadlifts (205/145)

3 DB Push Press (35/20)

4 Toes to Something

(Score is Time)

KG BB: (93/65)

3 Jefferson Curls at Bodyweight

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

4-5 Low Ring Banded Transitions*

*Loop band thru a lot pair of rings and sit on the band. Lean back, extend legs out, and extend arms until fully extended. Slightly raise the legs and then sweep them behind you and you sit thru the rings. The press out of the dip is optional.

-Rest As Needed b/t Sets-

(No Measure)

1 Ring Muscle-Up or 2-3 Feet Assisted Muscle-Ups

(No Measure)