1a . e2mom, min 0-6
3-5 strict ring muscle ups / 8 dips
10 alt pistol squats / 10 alt box pistols
1b . e2mom, min 6-12
3-5 ring muscle ups (not strict) / 8 dips
7-10 strict hspu / box push ups
2 . 21-15-9 reps of
dead lift & hspu
scale option: dead lift & hand release push ups
3 . 3 rounds of
20 sec L-sit
20 hollow rock
20 superman rock