-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
