Warm up:
3×3 (3 Seconds each Position)
Dead Hang
Lat. Active Hollow
Hang Arch
-then-
1:00 Side Plank (R+L)
Skill:
Kip
4×5 Bar Taps
Strength:
A.)
2 Rounds
Max Wide Strict Pull Ups
-1:30 Rest-
Max Normal Strict Pull Ups
-1:30 Rest-
Max Narrow Strict Pull-Ups
-1:30 Rest-
Max Strict Toes to bar + Knees to elbows
-1:30 Rest-
B.)
For Load:
3 x 1:00 Weighted Plank Hold
-2:00 Rest-
Competitors: Test 3
3 x 0:10 Strict HSPU Negative
3 x 0:10 Headstand Hold
3 x 0:10 Handstand Hold
Test 3:
3 x Max Kipping HSPU
-1:30 Rest-