Strength
Every 3:00 for 3 sets
5 Bench press
0:10-0:20 Rest
5 Strict handstand push-ups
"Take A Dip"
For time
4 Rope climbs
25 Ring dips
3 Rope climbs
15 Ring dips
2 Rope climbs
5 Ring dips
AT HOME:
Limited Equipment
Strength
Every 3:00 for 3 sets
10-15 dumbbell floor press
0:10-0:20 Rest
5 Strict handstand push-ups
"Take A Dip"
30-25-20-15 For time
Renegade rows/backpack row
Push-ups/bench/box dips or db triceps extensions
No Equipment
Strength
EMOM 9:00
5-10 Strict handstand push-ups
*Use a handstand push-up
variation that is challenging for you.
This can be strict, deficit,
with knees/feet on a box/bench/step,
or piked on the floor.
"Take A Dip"
30-25-20-15-10
Inverted rows from a table or truck bed or bag/backpack row
Push-ups/bench/box dips or db triceps extensions
*Modify foot/body position
on the inverted rows as needed.
Dips can be done between any raised object.
To make the bench dips more challenging,
elevate the feet and keep legs straight.