12 min at the top of a dip position (static or on rings when possible)

20-30 sec. Hollow Hold

20-30 sec. Right Twisting Hollow Hold

20-30 sec. Left Right Twisting Hollow Hold

4 /side kb windmills

*Rest as needed between sets, if grip strength goes then complete laying on floor

5 rounds

3-5 UL Ring Rows @ 2222

6-8 Deficit Push-ups @ 2222

buy in: 400 m run

E2MOM 12 KB Complex:

5 DKB swings

4 DKB squat cleans

3 DKB push jerks

*use same weights and complete unbroken

buy out: 400 m run