Bench Press 3×3 at 80% 1RM
Rest as needed between sets.
Complete 4 Rounds
Handstand Hold ? 30 seconds
Handstand Push Up ? Max Reps
Hold Top of Pull Up ? 30 seconds
Strict Pull Up ? Max Reps
Hold Top of Ring Dip ? 30 seconds
Ring Dip ? Max Reps
*Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform Max Reps of prescribed exercise.
scale holds to max hold if you cannot hold 30 seconds