Warm Up
2:00 cardio choice
2 rounds:

hollow hold x 30 seconds
hollow body lat pull downs x 15-20 reps
windmills x 5/ side- light weight
single side KB deadlifts x 10 reps/side- moderate weight

Hollow/arch practice

https://www.instagram.com/p/Bu-BR-EgHTz/
1. boxes under rig with hollow practice
2. light band on rig for hollow practice
3. light band used for strict pull up positional practice

Kipping practice
https://www.instagram.com/p/Bv_ugyFg0dE/
1 arch to hollow lat pull down
1 arch to hollow pulldown into pull-up

Deadlift warm up

WOD

E2MOM for 18:00
min 0-2 2 rope climbs + 8 get ups
min 3-4 bike cals 30/20
min 5-6 deadlift x 15 185/155 155/125 135/95