WOD
3 rounds:
30 sec support in rings, 30sec rest
30sec hollow hold, 30sec rest
30 sec Hand stand hold, 30 sec rest
30 sec table hold, 30sec rest
+
8min emom:
Odd: 5x Ring rows tempo 3111 (sc; rx- Strict chin ups)
Even: 8x push ups tempo 3111
3min rest:
8min emom:
odd: Renegade rows x8 @15-20-20-25kg
Even: 15 hollow rocks