-Warm Up- 

3 rounds

 

Arch body rocks -10

Seated Banded Row - 10

Hollow Cast-5

Shoulder openers -10

Hollow Pulldowns -10

Hollow rocks w/ PVC-10

 

Strength/Skill

 

2 attempts max

 

Max unbroken strict dips

 

Can use bands if needed or perform dips on bench with feet off the ground

 

-WOD-

 

EMOM 16

 

Min 1 - 10 cals rowing

Min 2 - 5/3 strict hollow pull-ups

Min 3 - 12 hollow rocks

Min 4 - 5/3 T2B

 

Post WoD

3 sets (all super set)

 

Ring Support with Turn out :20

Bottom of Dip hold :10

Ring Plank Hold :45