Warm up:

1:00 ea/Grasshopper lunge Stretch

10 Supinated PVC Passthroughs

20 alt. Cossack Lunges

:30 Hang From Bar or Rings

3 Rounds:

:15 Hollow

:15 Arch

15 Hollow Rocks or Deadbug Rocks

2 Rounds (kip the pull-ups on round 2)

10 Tempo Medball Squats @ 33X1 Tempo

10 Medball Push Press

3 Strict Pull ups or 6 Easy Ring Rows w/2 sec pause at the top (same for B.Over Rows)

Workout:

4 Rounds for Time (14 Min Cap)

25 Wallballs

12 Chest 2 Bar/Pullups or 15 Ring Rows/Bent Over Rows