A) 10 min. EMOM – w/ feet on box
E- 5 Strict Ring Rows (fully retract scapulas)
O- 5 Strict RIng Dips (stay hollow)
B) 2 attempts – Max Strict MU (scale w/ saddle banded MU) * stay hollow
C) 6 sets at a steady pace
– 4 Kips only
– 2 Kips plus pull to rib cage
– 2 MU
– 1 negative MU
D) 120 Hollow Rocks – AFAP and as few sets as possible
