4 sets: 10-12 Banded Pull Up or C2B (use lightest band possible for those reps. 1 break is OK but no more than that in the set) 3-5 Drop Push Ups (Drop to knees for assistance or place shins on medicine ball for extra challenge) 10-12 Ab wheel roll outs

3 sets: 100' Bottom's Up KB Carry (light weight, hold at 90') 10-15 Seated Straddle Ups

EMOM 8-10:00 :30 Hollow Hold *no daylight under the back. if your body starts to break, simply bend the knees until contact is re-established with the ground.

3-4 sets: 10 weighted maltese raises 100' Waiter's Carry (use 10-25# plate, switch hands at 50') 5 Ring Row with :05 Pause at top of pull

3 sets: 5 Reverse KB Muscle Up, SLOW :10-:20 Ring Support Hold 10-20 Seated Straddle Leg Lifts

Reverse Tabata 4:00 (:10 on, :20 off, alternating movements) - Bottom of ring dip hold - Lacrosse Ball False Grip Hang *So round 1 is :10 Bottom of dip hold + :20 rest + :10 False Grip Hang + :20 Rest

12:00 play around with: - Donkey Kicks 3-5 reps, try finding balance point by rocking shoulders over hips - Lateral Bar Crawls 2-4 trips - Seated Straddle Chest to Decks 8-10 reps

3 sets: 15 Banded Hollow Body Pull Downs 10 Hollow Body Ring Swings 3 Inchworm to full extension

EMOM 8:00 Even: :30 Archer Ring Rows Odd: Max L-Sit Hold

4 Sets: 2 Bear Rolls/Side 2 Turkish Get-Ups/ Side 3-6 Front Lever Pulse Holds