Yaaaaaaay Sunday!
400m row + Nemesis warmup

2 rounds EMOM, 30 seconds each:
Side plank
Other side plank
Hollow hold
Arch hold
V-ups (19,23 reps) (improvement from when I did this in October, yay abs!)

5-10 minutes rings false grip hold practice

Then 8 rounds of:
30 seconds hard assault bike (>60rpm)
15 seconds rest
(65 cal / 2.0 miles total)