Warm Up
Pass the pipe. MB Pass burpee + mb pass squat
Movement
15min emom:
min 1: 1-5 ring dip(scale is ring stability x:20sec, scale up is muscle up).
min 2: plank hold(hs hold scale up) x :30.
min 3: hollow scap pull x 5(active hang x:30)
WOD
Min 0-4: up to 80 doubles.
1min rest
Min 5-8: up to 20 cal row.
1min rest
Min 9-12: 20 overhead kb swings
