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A.  Eccentric pull ups, 2-3x4; rest 2 min * send video

4 rounds of 3. Sent a video. 

B1. Hollow body hold, :10-:15 secx3; rest :30 sec (on the floor, send video of both hold and arch)

B2. Hollow body arch, :10-:15 secx3; rest :30 sec 

3 rounds of 15 seconds for each. Sent a video. 

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3 RFT:

10 Push press 65#

12 Over the bar burpees

24 Cal Assault

Total Time: 13:00

Round 1: 4:04.0

Round 2: 4:44.6 

Round 3: 4:11.3 

Guess round two fell apart.

For the push press I did unbroken first round. Then sets of 5 the last two rounds. 

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C.  T raises, 10x3; rest 1 min *send video

3 rounds of 10 all with 5# weights. 

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Foam roll lats and thoracic

:30 sec puppy dog stretch

Banded lat stretch

Did this.