3 rounds, 30seconds each :
prone dowel passover
yoga push up
scorpion kick
cossack squats
then
2 rounds, 30 seconds each
dead hang from bar or rings ( OR 15sec single arm hang)
scap push ups
Quad smash 2:00/
wall press 3x 8 (L+R)
Warm up, then :
E2:00MOM 14:00 (7 Rounds)
5 Strict Ring Dips (across, weighted if possible)
(6:00 – 8:00)
warm up front squat
For Time :
30 Chest to bar pull ups
30 Front squats (135/95)
Couch stretch 2:00/