Strength:

12 minutes to complete 4-5 rounds of:
2 Weighted or Strict Pull-Ups OR SLOW Ring Rows
10 Controlled Hollow Rocks OR :20 Hollow / Boat Hold

Aim to increase weight each round.

Workout:

#1 – AMRAP 5

3 Tall Box Jumps (24/30″) / 6 Hand-Release Push-Ups / 9 Pull-Ups/Ring Rows / Rest 2:00

#2 – AMRAP 5

3 Burpees / 6 Chest-to-Bar Pull-Ups / 9 Box Jumps (20/24″) / Rest 2:00

#3 – AMRAP 5

3 Muscle-Ups / 6 Box Jump-Overs (20/24″) / 9 Push-Ups