Primer:6:00 EMOM min1: hollow hold max effort

straight leg transition drill finish

min2: straight leg ring muscle up transition drill or ring dips x 8-10 reps min3: ring muscle up banded drill or kipping swings on pull up bar x 6 reps

7:00 EMOM 5 reps of unbroken gymnastics movement- athletes choice

WOD: 25-20-15 reps box jumps 24/20 goblet squats with KB 52/35 ball slams 30/20- 40/30 for RX+