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December 8, 2022

20 minutes, for quality:
30 seconds hollow hold
30 seconds reverse plank hold
10-20 seconds top of ring dip hold
10-20 seconds bottom of ring dip hold
10 ring swings
3x 1-2-3-4-3-2-1 low ring muscle-up transition

1 minute on, 1 minute off x 10 sets (5 rounds):
1. 30 seconds calories + max dumbbell thrusters
2. 30 seconds calories + max dumbbell hang clean to overhead

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