EMOM for 15 minutes 
Min 1: 5 Press, building from 50%
Min 2: 7/5 Strict Pullups (may add weight or assistance band)
Min 3: 20 second Hollow Hold on fingers and toes

--then--

Athlete's Choice:

5 Rds 
Row 300m
50 Double Unders

OR

5 Rds
80 yd Sled Push (hi handle) @ 65/35
50 Double Unders 
**Level 1 - 50 Single Unders or 50 Double Under attempts

Comp HW:
3 Rds, not for time:
7 Muscle Ups
7 Toes 2 Bar


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