5 min row

+

4 rounds

10 lat pullovers

1-2 hips to rings

10 banded muscle up transitions

For time

30-20-10

hspu

ring dips

9:08 not super happy with that workout my dip was the real slower on this. Pecs and triceps really fatigued out. 

+

20 min row @1:55

every 4 min

2 rounds

15 air squats

25′ hs walk

Done really liked this piece. 

+

10 min ab @300

done felt good