Warmup:
Couch Stretch x 2:00 (L+R)
LAX Ball Chest Smash x 2:00 (L+R)
LAX Ball Scapula Smash x 2:00 (L+R)
Skill:
Strict Pull-ups & Kipping Pull-ups
Strict:
5 x 3 Eccentric Pull-ups(0:05 descend) or Accumulate 2:00 Pull-up Hold
Kipping:
2 x 8 Arch to Hollow Kip
2 x 5 Push Away
2 x 5 Kipping Pull-ups
EMOM 20:00
1st: 20 Arch Rocks / 0:30 Arch Hold
2nd: Strict Pull-ups (Choose reps prior to start)/Ring Rows
3rd: 20 Hollow Rocks / 0:30 Arch Hold
4th: Strict Chin-ups (Choose reps prior to start)/Ring Rows