M-1: 5 Rounds @ 7-8:
*This should be moderately hard effort, focusing on consistent pace and good mechanics.
M-2: 15:00 EMOM
a) 5 C2B Pull Up @x131 (L2: Chin Ups L1: Ring Rows)
b) 5 Strict Ring Dips @31x1 Pace Starts at Top of Dip (L2: Negative L1: Push Up)
c) 20 Superman Extensions with Pause at Top (L2: :30 Superman Hold)
3 Sets of10 @ 15-20lbs over 20RM load
1:00 Rest between sets