Strength:

Rx:
3 Rounds
20 Hollow Rocks
20 Arch Rocks
Rest :30
10 Kip Swings
10 Kipping Leg Raises to Parallel
10 Toes to Bar
Rest :30

Fx:
3 Rounds
10 Hollow Rocks
10 Arch Rocks
Rest :30
10 Kip Swings
5 Kipping Leg Raises to Parallel
5 Toes to Bar
Rest :30

Conditioning:

For Time
200 ft. Single Arm Dumbbell Overhead Walking Lunge (50/35) (Fx: 35/20)
50/40 Strict Handstand Push-ups (Fx: Kipping Handstand Push-ups)

Each time you come off the wall on HSPU: 10 Goblet Squats (50/35) (Fx: 35/20).

Time Cap: 15:00