Max Strict Pull-ups
Max Ring Dips
rest 2:00
10+12+9+9+6+7=53 reps
3:00 rest then:
3 rounds for reps:
Max push-up
Max ring row
rest 2:00
20+10+12+10+12+10=74 reps
3:00 rest then:
3 rounds for max time:
Handstand hold
Pull-up hold
49+20+45+25+44+21=204 seconds
Warm-up 10 minute row: 2351, 2:07,6/500m
3 rounds for reps:
Max push-up
Max ring row
rest 2:00
20+10+12+10+12+10=74 reps
3:00 rest then:
3 rounds for max time:
Handstand hold
Pull-up hold
49+20+45+25+44+21=204 seconds
Warm-up 10 minute row: 2351, 2:07,6/500m
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