5 scap pull ups/circles, 5 scap push ups back to hollow, 10 oh squats(3rnds-3min amrap).
5mins hollow/arch game
min1- 5x pull ups, add weight/ring rows).
Min 2: 30sec hollow hold(scale up to hollow and arch on rig).
Min3: 30sec hs hold(bear walk as scale down)
In teams of three complete Amrap of cals in 18mins-rotate every 90seconds(working 60secs)