Strict Pull Up
L-Sit (3x seconds)
RX+ Strict Handstand Push Up, Strict Ring Muscle Up, L-Sit on high rings
Modify to box push ups, hard ring rows and tuck sits.
Focus on perfect form above all else, but push the effort as able.
Sets do not need to be unbroken.
5 minutes of dynamic joint mobility (leg swings, arm circles, wind mills, etc)
3 sets of 5 of:
More advanced athletes should prepare handstand and muscle up areas.
COACHES: spend a few minutes demonstrating and going over proper form and scaling for each individual and movement. Look at each push up, pull up and L-sit and OK it before starting. Demand quality.
50 foot walking lunge
12 minute time limit.