A) SLOW and PERFECT 10 min. alt. EMOM
– E: 8 alt. pause pistols to box below parellel
– O: 4 perfect hollow/arch kips+4 perfect Butterfly CTB After Condtioning
B) 10 min. EMOM – 15 sec. L-sit hold + 15 Sec. Skin the cat
C) 100 abmat situps * every 20 reps perform max -1 reps strict dips