Warm-up/Core:

200m run, then:

Tabata Hollow Rock

Tabata Bottom to Bottom Squat

Skill/Strength:

12min EMOM

1) 6-8 Strict Chin-up 2) 8-10 Strict Dip 3) 3 Wall walk

*chin-up and dip can be weighted if hollow body position is maintained

WOD:

3-person team

4rds each for max meters rowed and total DU + total sit-ups

1:00 Max meters row

1:00 Max reps DU in 30sec + Max reps sit-ups in 30sec

1:00 rest