A. 15:00
Development
10 scap pull ups
5 slow push ups
20 plank shoulder taps
10 rear foot elevated split squats
Fitness
10 ring swings
5 muscle up transitions
20 handstand shoulder touches
10 rear foot elevated split squats
Performance
3 ring pull ups + 1 muscle up + 3 dips
50ft handstand walk
10 pistols
B. AMRAP 7
50 DUs
10 overhead squats (135/95)
Development
10 scap pull ups
5 slow push ups
20 plank shoulder taps
10 rear foot elevated split squats
Fitness
10 ring swings
5 muscle up transitions
20 handstand shoulder touches
10 rear foot elevated split squats
Performance
3 ring pull ups + 1 muscle up + 3 dips
50ft handstand walk
10 pistols
B. AMRAP 7
50 DUs
10 overhead squats (135/95)