Strength
Press 3×5 (add 2.5 lbs to last workoutConditioning
Complete 4 rounds:Hold top of Pull Up – 10 seconds
Pull Ups – max reps
Hold top of Ring Dip – 20 seconds
Ring Dips – max reps
Handstand Hold – 30 seconds
Handstand Push Ups – max reps
*Rest as needed between sets and reps
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