Warmup: ROM, 25 ring rows (focus on the hold at the top of the row, hold for 1 -2 secs), 25 pushups, 30 sit ups, 30 Supermans
WOD:
50 Strict Pullups (If needed, modify with ring rows, box or band. No kipping)
100 Hollow Rocks
100 Arch Rocks
Rest 2 mins, then
EMOM for 20 Mins
Even – 7 On the toe push-ups
Odd – 5 Ring dips
Cooldown: Updog/downdog x 5, mobilize
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