Warmup
2 sets (20 sec work/10 sec rest):

1) Air Squats
2) Push Ups
3) Strict Pull Ups/Ring Rows
4) Pistols
5) HS hold
6) Relaxed Hang
7) Hollow Hold

Part I
3 sets:

1) 30 reps Kipping (Beat) Swing
2) 5 Ring I-Y*

https://youtu.be/-hbMtt5roag?list=TLGGtXv5CNnkRJcxMzA5MjAyMw

* Walk the rings forward to scale the I/Y – important to not bend the elbows. If you are bending the elbow or cannot hold the hollow, scale by walking forward.

Then:
Accumulate 15 reps of Arch/Hollow Tension Drill: slow&controlled
https://youtu.be/LZfVkXz1QR8?list=TLGG2prt0WVPYyAyMzA4MjAyMw

Part II
5 min of quality work (rest approx 15-20 sec between your sets)

Bar Muscle Up 3 Position Box Drill

https://youtu.be/2xuLHz9bG3E?list=TLGGjegUGt9KD38xMzA5MjAyMw

Part III
3 sets:

1) 10 reps Shoulder Shrugs
https://www.instagram.com/reel/Ce1Jc1VoppX/?igshid=MWZjMTM2ODFkZg==

2) The Disc Tap 5/arm
https://www.instagram.com/reel/CjsdGGWIIfz/?igshid=MWZjMTM2ODFkZg==

3) HS Walking Drill 5/arm
https://www.instagram.com/reel/CmbtnlRMt35/?igshid=MWZjMTM2ODFkZg==

WOD
2 sets:

250/200m Row
50m Dual KB Front Rack Carry 53/35lb
8 Half Kneeling KB Windmill/arm 53/35lb
250/200m Row
8 Half Kneeling KB Windmill/arm 53/35lb
50m Dual KB Front Rack Carry 53/35lb
250/200m Row

Cash Out
Durante Core:

5 sets:

1) Hollow Rocks (10 reps)
2) V Ups (10 reps)
3) Tuck Ups (10 reps)
4) Hollow Hold (10 sec)

https://www.youtube.com/watch?v=xlHyy7LM4fM