500m row then
2 sets x 20 reps alternating:
Parallette Shoulder Extensions
hollow rock
then
3 rounds of
5 1- arm bench press
5 false grip ring row to chest with 2 s. hold
10 air squat

Ring Dip

6-5-4-3-3
Built up AHAFA
90s. rest

EMOM 6
on a minute perform the following complex without coming off the bar.
1 leg toe to bar L
1 leg toe to bar R
toe to bar
butter fly pull up
- keep full grip/false grip, thumb around the bar and knuckles slightly over the bar. Focus on taking a grip that does not slide.