Strength
Back squat concentric
4 sets of 3 reps @ 65%
during rest, work on some of the pull up warm up sets
 
1. hollow body hold on floor and then on rig
Complete 3 sets of 15 seconds hollow body hold

2. scap pull ups
shoulder blades are pulled down in an active posiition- show this on the rig and with PVC
Complete 3 sets of 5 scap pull ups

3. Hollow body hold + scap pull up
Complete 3 sets of 3 hollow body hold + scap pull up

Gymnastics Conditioning
6:00 EMOM
3-5 reps strict pull ups
*too easy- add weight

WOD
"Dive Bomber"
For Time
25/20 bike cals
50 wall balls 20/14
25/20 bike cals