General Warm up:

TABATA x1.5 (6 min) –

1. no-push-up burpee
2. weighted arm circles (2.5-5 lbs)
3. knee push-up to down dog
4. active bar hang

then,
:20 sec passive pull-up bar hang
:20 sec thread the needle per side

CLICK HERE FOR THE WORKOUT EXPLANATION

A. 4 sets:
– 2 kip + 2 K2E + 2 T2B (kipping straight leg raises) + 2 K2E + 2 kip.
– 8 strict dips (box, bar, ring)
– 10 banded face pulls
– :60 sec rest btw sets.

B. 18-15-12 for time* (12 min CAP):
– T2B/K2E
– S2OH @ ch: 135/93; 115/73; 95/63
– Total back rack alt. reverse lunge @ ch: 135/93; 115/73; 95/63

*Pace as needed. If you feel you can do unbroken sets, do it! If you
are unsure, try 2 sets each movement taking :10-:15 sec between sets.
Don’t rush because most of these movements challenge your muscular
endurance. In set 15, you’ll know if you went out too hot