W.O.D.
3 sets – 1 min ON/OFF:
-10-20 sec Ring Support + 10-20 sec Bottom of Dip Hold + 10-20 sec Top of Pull up Hold w/ False Grip
-Alternate between 10 sec Hollow Hold & 10 sec Superman
then
20 min EMOM:
- 20-60 Double Unders
- 5-15 Toes to Bar
- Handstand Walk or 1-3 Wall Walks
- Legless Rope Climb/Rope Climb + Legless Descent + Assisted Rope Pull ups from Floor/Rope Pull
