5 min bike
3x10 hamstring band curls
3x 8 pullup kips + 10s hollow bar hang
5x 4 strict pullups
some hips to rings
roll triceps
3x10 calf descents

Ring kip swings 10-10-10
Ring kip to hip pulls 8-8-8-8-8

10x pullup pullovers (w/ ~20 failed attempts)

3x arch to hollow roll, 2 pillar lengths
3x seal walk, 3 pillar lengths

3 rounds of:
6x 500m row @ 2:20 w/ 2 min rest
5 min rest

2:21.9
2:18.9
2:18.8
2:19.1
2:19.0
2:19.7

2:19.6
2:18.3
2:18.9
2:19.4
2:19.2
2:18.6

2:19.1
2:19.3
2:18.7
2:18.5
2:18.1
2:16.9