Strength: 4 Super Sets, Rest as needed but keep a steady pace
A)4 perfect kips directly into Max -1 (do not fail, leave one in the tank) Bar MU
B) 4 alt. e/l Eccentric pistol squat to box/ball
Skill:
Accumulate 50 hollow V-ups AFAP (if your feet or upper shoulders touch the ground, drop and rest)
Accumulate 50 weighted Arch ups w/ 1 sec hold at top of each