Primer
3 sets 
A. Weighted plate Turkish sit ups x 10 reps @20X0
B. DB skull crushers x 12 reps @20X1
C. Dual DB hollow hold x 20-30 seconds


WOD
"Maryland Terrapins"
15/12 cals row or 12/10 cals bike
1 pull up 
1 chest to bar pull up
1 bar muscle up
*keep adding one rep to each gymnastics movement until you complete the 5s

scaling:
pull up- ring row
C2B pull up- pull up
BMU- C2B pull up or one strict pull up + one push up