Warmup:  ROM  Drills, 5 strict pullup, 5 ring dips, 10 ring rows, 10 push press with bar   Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM   WOD: 3 rounds 5 Ring pullups 10 Ring Dips 15 Hollow Rocks   Cooldown: roll out chest, shoulders and back.  

Warmup:  ROM drills, 30 sec hollow holds, 30 second arch holds, max bar holds (practice hollow hold on the bar) WOD:  20 min AMRAP 3 Strict pullups 6 dips 9 KB bench rows (Bat wings) Cooldown:  30 evil wheel abs, 30 hollow rocks, 30 arch rocks Roll shoulders and stretch

Warmup: ROM drills, 1000M row WOD: 20 Min AMRAP 8 Deadlift (225-275/150-195#) 15 Double Unders Cooldown: 50 hollow rocks, 50 arch rocks, roll out and stretch