1 . emom 8 min
1st min 15 hollow rock
2nd min 15 superman rock
2 . 30 bar muscle up
time cap 5 min
3 . 7 min amrap
5 hspu
10 t2b
scale option for 2 & 3:
2 . 30 banded bar muscle up or from a box
3 . 7 min amrap
10 hand release push ups
10 k2e