WARM-UP

 
WOD: 

Tabata 8 Min
Hollow hold
Arch Hold

5 x 1 Banded MU transitions

5 x 1 transitions from box with hip pop

Strict MU Test

Remainder of time to work on 1 MU with band at chest. Do not complete the dip.
OR
3x Max unbroken pull ups
3x Max unbroken ring dips

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