-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
Beat Swings
5-5-5-5
-WOD-
3 RFT
40 doubles
30 Sit ups
20 seated DB strict press
10 deadlifts