For time:

30 Toes-to-bars

25 Dumbbell Push Press, 50/35 lbs

5 Rope Climbs

25 Dumbbell Push Press, 50/35 lbs

30 Toes-to-bars

Allow 18 min for this workout

MODIFICATIONS

TOES TO BAR
-Reduce Reps
-Knees To Chest
-2x AbMat Sit-Ups

DUMBBELL PUSH PRESS
-Reduce Reps
-Reduce Load
-Single Dumbbell

ROPE CLIMBS
-Reduce Reps
-Reduce Height
-Lay To Stand
-20 Strict Pull Ups

Every 2 mins for 18 mins, alternating between:

10 Tempo Ring Rows

Wall Facing Handstand Hold, 45 secs

Hollow Hold, 45 secs

Ring Row Tempo 2111
Pronated Grip
Press down on the rings to activate lats
Maintain hollow body position
:01 sec up, :01 pause rings to chest, :02 negative, :01 in between reps

Wall Facing Handstand Hold Accumulate :45-:60
Nose and toes against wall
May modify into elevated handstand hold (still keeping hollow position) or plank hold if unable to accumulate :45 in 2 sets

Hollow Hold Accumulate :45-:60
May modify into hands down, 1 knee bent or , tuck hold if unable to accumulate :45 in 2 sets