1) 8 Minute AMRAP for Skill:
- 1-Arm Ring or TRX Row w/ (3-0-X-0) tempo x 3/arm
- V-Ups x 10
- Kipping Pull-Ups x 3-10 (Do not go to failure on these.)

2) Every :90 x 12 Minutes:
- 1st 90 seconds - Strict Pull-Up (Overhand Grip) x 3-6 reps w/ 1 second pause in the bottom. Scale by using a box underneath your feet, performing a jumping pull-up and slowly lowering yourself back down.
- 2nd 90 seconds - Ring or Matador Dip x 3-6 reps w/pause at the top and bottom each rep OR Ring or Matador Support Hold x 10-30 seconds

3) Every 2 Minutes x 12 Minutes, Perform:
- 7 Toes to Bar or Knees to 90
- 9 Box Jumps @ 24/20 in.
(Focus on landing softy on top of the box and step down each rep)
- 15 Meter Backwards Crawl
(Keep low back flat and level like you are attempting to carry a glass filled with water on your back without spilling any of the water. These are not to be performed fast. They should be performed slow and controlled with perfect mechanics. We are far more concerned with building core control and body awareness with this movement versus how fast we can complete it.)

*** Upon completing the 15 meter Backwards Crawl each round, you have the remainder of the 2 minute window to rest. Repeat that pattern for the duration of the 12 minute workout.