Connectivity: 1) 2 x 1:00 Nose and Toes Hollow Hold 2) 5×3 Beat Swing + 3 Pull-up + 3 Chest to Bar Pull-up 3) For 4:00, 0:20 On/0:10 Off Hollow Rocks Conditioning: F: 30 Ring Dips 30 Scaled MU 30 Pull-ups P: 30 Muscle-ups