| Pull-up Skill Transfer:4 rounds:
30 sec hollow body hold Rest 30 sec 30 sec superman hold Rest 30 sec or EMOM x 8 sets 1-3 perfect kipping pull ups, butterfly pull ups, bar MU ups or MU’s, focus on hollow body and arch positions on kip |
10 min AMRAP of:50 KBS, 53/35
10 HSPU 1 MU or 10 min AMRAP of: 50 KBS, 53/35 25 Push-ups 10 CTB Pull ups or Reg pullups |
EMOM x 8 sets1-3 perfect Bar MUs or Reg MUs | 4 rds of 1:3 work:ratio10 kbs @ 70
10 strict HSPUs 10 CTB PUs |
