Warmup

3x

1-2 banded levers

30 sec hollow hold

1-2 hips to rings

30 sec Superman

1-2 muscle up trans

10 alt pencils

this complex felt good the hollow hold got fatigued but everything felt solid

AB 10 min @300 watts x3 rest 3

keep consistent throughout and felt solid. Focused stayed throughout

row 10 min @1:58 pace x3 rest 3 btwn

this also felt solid focus was good and breathing was under control

for quality 21-15-9

thrustwrs @95

lateral box jumps

cal bike

felt smooth  and just moved steady throughout