Super Strict

Get with the Strictness (AMRAP – Rounds and Reps)
12 minute Ladder:
1-2-3-4-5, etc
Push Up
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.

Warm Up:
5 minutes of dynamic joint mobility (leg swings, arm circles, wind mills, etc)

3 sets of 5 of:
Push Ups
Ring Row
Sit Up

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.

Smoke & Mirrors (Time)
10 rounds of:
5 Burpees
50 foot walking lunge

12 minute time limit.

Rest 4-8 minutes after Strictness and then do this