101510

Ring handstand practice for 15 minutes (yeah, that means get up on those rings and try to do some handstands. If you have the fear, overcome it.) During the same time accumulate 40 pistols, try to go free standing, use support if you need to.

A1: Backsquat @ 30X1: 8, 8, 8, 8; 2 min rest
A2: Weighted Ring Dips @ 20X1: 6, 6, 6, 6; 2 min rest


4 rounds of:
15 squat box jumps to 20" (squat before you jump onto the box - be EXPLOSIVE!)
10 clapping pushups (be EXPLOSIVE!)
90 sec rest

followed by:

3 rounds of:
15 air squats (fast)
10 pushups (fast)
60 sec rest

On squat box jumps use a higher box if you want.