Mainsite 11/5
4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups
Men: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-ups
Ab work
Accumulate 3 minutes of L-sit Holds on .. rings, parallettes, hanging form bar, boxes etc.