| 4 sets -3 ring CTB pullups -4 inch worms to hollow high plank and back |
| A) 8 min alt. EMOM E- 1 perfect, steady, slow strict MU O- 6 perfect, tight hollow/arch kips on rings |
| B) 10 min. EMOM 3 MU – with towel held b/n feet |
| C) 4 sets of 5 – top of TTB to Lsit/parellel back to top TTB
D) 40 alt. Bird dogs |
