4 Rounds Not for Time
Hold top of Pull Up – 10 seconds
Pull Ups – max reps
Hold top of Ring Dip – 20 seconds
Ring Dips – max reps
Handstand Hold – 30 seconds
Handstand Push Ups – max reps
*First round should be done all strict.  Kipping allowed on remaining sets
*Rest and scale as needed between sets and reps but must move from hold to max attempt immediately
© 2016 Crossfit Merrimack