A.
4’ EMOM
Ring Support Hold x 5 seconds + Ring Dip Negative + Strict Negative Muscle-Up Transition
B.
4’ EMOM
Strict Handstand Push-Up Negatives x 5 reps @5 0 A 1
C.
4’ EMOM
30’’ Hollow Body position
D.
4 RDS – 4’ T.C.
500m Row
40 Double-Unders
20 Push-Ups