skill work
Hollow to Arch Rolls: 4 sets of 5 rolls to each direction

Against a three-minute running clock, complete as many rounds and reps as possible of:
10 Strict Pull-Ups

20 Push-Ups

30 Sit-Ups

40 Air Squats

At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 40th squat.