A1: Hang in hollow position 30sec, rest 30 sec

A2: 10 Controlled beat swings, rest 60sec x 4 sets

B: 3-5 Weighted strict pull-ups @31X1, rest as needed for 5 set


20 min EMOM

Min 1: 5-8 Gymnastic kipping pull-ups (Ring rows of you can’t do 1 strict pull-ups)

Min 2: 10 Hollow rocks

Min 3: 8 Burpee tuck jump

Min 4: 20 Sec L-sit


D: Hang in false grip on the bar with only one arm at time (other one normal grip) 10-30 sec each side for x3 set

(Good to grab a cross ball with the working hand)