BENCHMARK WOD, JT: 21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Intermediate: 15-12-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Beginner: 15-12-9 reps for time of:
Pike push-ups
Box dips
Push-ups from the knees
Home Workout:
21-15-9 reps for time of:
Handstand push-ups
Bench dips
Push-ups
Post-Workout Skill Work: 8 sets:
:20 hollow rocks
:10 rest: