Warm Up:

2 minutes easy cardio: Bike/Row/Jog

2 Rounds:

5/5 Bird Dogs

5/5 Fire Hydrants

5 Tempo Air Squats (2220)

:10-15 Hold from Rings/bar (pronated first round, supinated second)

2 Rounds:

10 alternating Lunges

10 Alternating Squat Rotations

10 Hollow Rocks

10 Arch Ups

2 Rounds  for quality:

w/ empty bar or single DB (2 hand hold)

5 Thrusters w/ a 2 second pause at the top

5 Kip Swings/5 Ring Rows/ 5 High Pulls

Workout:

21-15-9 (8 Min Cap)

Pull ups/RIng Rows/KB SDLHP

Thrusters