105 min

Warm up for 15 min

A. Skillwork: BMU practice for 75 min

1. Arch & hollow
2. Arch & hollow - toes up - press with shoulders
3. Bar muscle up progression on low pull up bar: hip drive - sit up
4. Bar muscle up with band

B. EMOM for 16 min:
1. min 5 strict C2B + 20 DU
2. min 25 sec hollow hold
3. min 5 MU turn + dip on rings with band
4. min 8 cal assault bike
163/177