WARM UP

Tabata
Double Unders
then
2 Rounds
15 Inch Worms
15 Scapula Push Ups
15 Scapula Pull Ups
5 Hollow to Supermans
*15 min cap
-rest 10 mins-

WOD

Nail MU Transition + Negative Toe Nail MU Transition
-rest 5 mins-


EMOM 7
ME Hollow Body Ring Pull Up
*False Grip
*Ring to Sternum
-rest 1 min-


EMOM 7
ME Strict Ring Dip

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