Accumulate 20-30 Jumping Dip Negatives

Keep an eye on the clock as these 20-30 reps shouldn't take longer than 5 minutes. Just move on from there if you're not close to finishing at that point.

For a jumping dip negative, you'll start with hands on your implements (rings or bars) and feet grounded on the floor or a box.

Lower your shoulders to the tops of the rings by bending at the elbows, hips, and knees. Squeeze your elbows in close to your sides and lift your chest up. Look straight ahead.

While pressing your palms into the implements, jump hard through your legs to assist you in achieving a full elbow-lockout.

From here, lower your chest back down as slowly as you can by bending the elbows back and reaching your shoulders forward slightly. If you are using rings, be sure to pull them in close to your sides.

Once the tops of your shoulders are at the rings or bar, touch your feet down. If you have to touch them down sooner, that's OK - just be sure to continue lowering your shoulders all the way down before you jump up to start the next rep!

AMRAP 15 Min
(As Many Rounds and Reps As Possible in 15 Min)

15 Hollow-Superman Rollovers
10 Clapping Knee Push Ups
5 Strict Pull Ups

For the Hollow-Superman Rollovers, you'll start lying on your back with your arms extended overhead and legs long and together in front of you. Press your low back into the ground by squeezing your abs. Let your legs and upper back lift from the floor. Then, without any assistance from the hands, roll onto your belly into the superman position. Feet and chest should still be elevated - butt and thighs squeezed tight. Roll back onto your back into the hollow body. Then roll to the opposite side for the next rep.

For the clapping knee push ups, you'll kneel on the ground with your knees, hips and shoulders in a straight line. Hands should be just outside the shoulders. Bend your elbows back and lower your chest and thighs to the ground . No worming here - keep you butt and belly tight! Drive your hands into the ground  hard and fast to explosively press yourself up. Lift your hands and quickly clap them together before your body starts to make its way back down again.

You can swap these out with regular push ups or knee push ups!

For strict pull ups, you'll need to keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

If you don't have strict pull ups, sub with 3 slow lowers,  banded strict pull ups,  feet elevated supine row with slow lower or bent over row with slow lower.