Beat swings/hollow & arch - 3 sets of 10

5 minutes to establish Max unbroken toes to bar, knees to elbows or knee raises

WOD Interference training
4 rounds for time
12/16 cals on the erg
75 dubs
60% of max set of TTB/K2E/KR, option to swap for Toes to rig or V-ups (I.e if I get 20 UB TTB I will do 12 per round)

Core EMOM to finish
6 minutes in total
1. Plank hold – 45 secs
2. Laying leg raises – 45 secs