Warm up
2 minutes of
double unders
Work the front
lever
Inversion to skin
the cat to inversion to slowly lower
Hollow rocks
Super rocks
Hollow rocks
Super rocks
Skill
Movement standards & scales
WOD
EMOTM for 15 minutes
Odd minutes- 7 strict pull ups
Even minutes- 7 strict ring dips to true support
Even minutes- 7 strict ring dips to true support
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