5-10min skill practice (for quality):
RMU:
- low ring transitions
- ring support/bottom hold
- kipping with rings
- hips to rings
- assisted rmu

BMU:
- low bar transitions
- jump to hollow
- hip pop / hip to bar
- jumping bar muscle up
- banded / assisted bmu

EMOM 24:
1. 1 set of rmu/bmu drill OR strict pull ups @ challenging
2. 12/9cal erg
3. 10 hollow rock + 20s hollow hold
4. 1 set of rmu/bmu drill OR strict pull ups @ challenging
5. 12 box jump
6. 10 superman raise + 20s arch hold