-Warm Up-

 

2 rounds

 

With PVC

 

:10 hollow body hold

10 hollow rocks

:10arch body hold

10 arch body rocks

5 Hanging lat activation

 

-Strength-

 

Tempo Dips

2 at the top 4 on the way down 2 at the bottom/fast up

3-3-3-3

 

Tempo ring rows

Fast up/ 2 at the top/ 4 on the way down

10-10-10-10

 

Beat Swings 

5-5-5-5

 

-WOD- 

 

3 RFT 

 

40 doubles

30 Sit ups

20 seated DB strict press

10 deadlifts