|Warmup/flexibilty||10 min. Every 30 sec.
0:00- 15 sec. deep mixed grip hollow hang (think deepest grip that isn't a full false grip)
0:30- 3 hollow candlestick roll to standing
|Strength||5 sets of 2 – 3 Pos. strict MU (dead stop w/ rings at chest, at bottom of dip, at top dip)
* scale with feet on box while in hollow position
|Skill||Every 30 sec.
-4 UB MU for as long as you can go UB
Accumulate 20 skin the cats
|Core||10 min. EMOM
-5 strict TTB + 15 crunches