A. 5 sets:
10 sit ups
10 tuck crunches
10 v ups
10 hollow rocks
10 hollow holds
Rest 90 secs
B. 5 rounds (not for time):
5 band muscle up transitions
5 reps jump bar muscle ups
5 strict chest to bar
60-90 secs rest
C. 8 min EMOM
10-15 diamond push ups
7 strict ring dips
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