warm up, 3 rounds of
30 du or 30 single under- 15 ring rows- 15 push ups- 15 hollow rock- 15 superman rock
1.a. emom 4 min, 3-5 strict ring muscle up
1.b. emom 4 min, 5-8 hspu
1.c. 2 min time cap 20m hs walk / scale 2 x max sec hs hold
2 . for time
100 du / 200 su
50 sit ups
50 dumbbell snatch 25 L + 25 R
50 sit ups
50 dumbbell hang clean and jerk 25 L + 25 R
100 du / 200 su
