hollow body + superman hold TABATA

superset, 4x
10 plank seesaw
5/5 one arm ring row w. KB front rack hold

tuck up to handstand (sc: bounce up)
5x5-7 reps, 5-8sec static hold for the last rep 1' rest

10' EMOM
1: 5/5 alt. one legged ttb
2: 6-8 pike push up