Warm up 8 min amrap for quality
2 skin the cat *
15 hollow rock
15 superman rock
1 wall walk with 5 sec pause on top
30 du
* if skin the cat is not possible then do 10 strict ring rows
1. Emom x 5, 3 weighted pull ups
Rest 2 min
2. Emom x 5 8-10 ring dips
3. Emom 4 rounds of
1st min 13/9 cal row, 40” cap
2nd min 5-7 bar muscle ups or 10 pull ups
3rd min 50 du or 50 su
4th min 15 wall ball
