A1 10 Hollow Rock....

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Strength

3x (10 min)

A1 10 Hollow Rock

A2 MU Transition

F: Ring Row Isometric Hold 20 sec

P: 5 Banded Muscle Up transitions

S: 5 Russian Dips

B One set every 4 min for 16 min (4 sets)

6 Strict Pull-ups (10 sec rest)

12 Ring Rows ( 10 sec rest)

20 Barbell Curls

F: Jumping Pull-up with slow negative + 10 Ring Row + 15 Curls

P: As Written ( can use band to get 6 pull-ups)

S: Weighted Pull-ups and Ring Row (vest if you have one)

Conditioning

10 min AMRAP

100m Sprint

10 Alternating DB Hang Power Clean

ME Unbroken Toes 2 Bar

*30 sec rest

Score is total Toes 2 Bar

F: Hanging Knee Raise

P: 50/35

S: 50/35/ Strict T2B