3 rounds for time:
-20 arch hollow rolls
-75 double-unders
-Bike 30/22 cal
(15:00 cap)
Warm up 2:
-20 scapular pulls
-accumulate 20s with chin above the bar
WOD 2. 10:00 EMOM
5 strict pull-ups
Warmup 3 = 2R
-15 s at the top of the dip. Use ring turn out https://www.youtube.com/watch?v=ho5zq8PbHno
-10 s at the bottom of the dip
– 2 x 10 second dip negative
scaled full range of motion on rings https://youtu.be/NjujVHxnstc?t=52
WOD 3. 10:00 EMOM
3-5 dips
Scale dips to perfect pushups if more than band assist is needed. Scale pushups as necessary