Establish a 1RM
Bench Press
Then
12 Minutes AMRAP
20 Double Unders
15 Push-Ups (Rx) or 15 Ring Pushups (Rx+)
20 Double Unders
15 Sit-Ups (Rx) Or 15 GHD Sit-ups (Rx+)
Optional Work
Accumulate 30 Reps
Skin The Cat (Over And Back =1)
Rest As Needed
Accumulate 30 Reps
Lower From Inverted Hang
(Do These Slow and Controlled)
Rest As Needed
Accumulate 300′
Handstand Walk