A. 4 rounds:
15 second hollow rock
15 second arch rock
30 rest
B. On the minute for 12 minutes:
Odd 3 – 5 rep pull-up, paused / 10 gymnastic kip
Even 3 – 7 toes to bar / heels over hips
add 1 rep to last weeks set
C. As many repetitions in 10 minutes alternating with a partner:
160 push-up
80 dips
40 strict pull-up
