3 sets of
20s static hold chin over bar
20s superman hold
Rest 30s  b/t

Then
3 sets of
20s ring dip hold bottom
20s hollow hold

Use a partner and swap movements each set

800 meter run
10 C/J @ 155/105

3 rounds for time of
800m run
20 T2B (scale - V ups x 35)
35 KB swings   70/53   eye level

Rx+ - T2B / KB all UB sets

22 min cap

3 sets not for time of
1-2 rope climbs  20/15'
30-40 DUs
12-15 T2B

AMRAP 15 of
S2OH  135/95
Each time you break run 400m