While you are not executing pull-ups today, note that the pull-up begins and ends and never loses the hollow body position. Maintaining hollow body in your pull-up will set you up for easy success in higher level skills like muscle-ups. (If the video appears black, just give it a second to load. It will.)

Warmup
Jump Rope 3 Minutes
Hip Mobility
10 Downdog Push-ups

Skill
18 Minutes E2MOM (3 Rounds)

The following exercises will each be performed for one minute followed by a minute of rest before moving to the next exercise,
so one complete round is 6 minutes total. For best results alternate with a partner so you have someone to watch the clock for you.

Handstand
Double Unders
Hollow Hang (from pull-up bar)

L4 – 60 second Nose to Wall Handstand, 60 Seconds DUs, 60 seconds Hang from the bar while holding a tight hollow position
L3 – 45-60 second Handstand (nose to wall if possible), Practice stringing multiple DUs together, 60 sec Hollow Hang
L2 – 30-45 second Handstand, 60 sec DU practice, 45 sec Hollow Hold on floor or try hanging
L0/1 – 30-60 second Downdog Hold with feet elevated on box or stall bars, 60 sec Jump Rope practice, 30 sec Hang knee tuck

Strength

Levels 2-4
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
3 Back Squats
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
5 Double Kettlebell Squats
30 second Reverse Tabletop

Conditioning

“Auslander”

5x AFAP (12 minute limit)

Level 4
20 yd Overhead Walking Lunge (one length of the turf) – 45/35
15 Toes to Bar

Level 3
12 Alternating Overhead Lunges (in place) – 45/35
12 Toes to Bar

Level 2
Same as L3
OR
12 Alternating Farmer Hold Lunges
12 Knees to Elbows

Levels 0/1
12 Alternating Lunges (Goblet if possible)
12 Situps or Hang Knee Tucks

All Levels – Forward Lunges ONLY (no reverse), and please do not drop or set the weights down on the turf!