A1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x3; rest 1 min
A2. Assisted german hangs; 20 seconds x3; rest 1 min
A3. Shoulder extension plank hold; 20 secodns x3; rest 1 min - Liked combination of movements. Gonna add these in more. 
B1. Side plank; 20 seconds x4; rest 40 sec - Done. Used a 15# db to held in starfish position. 
B2. Hollow body hold; 20 seconds x4; rest 40 sec - Done. Held 10# plate in hands. Wanted to put more demand on midline. 
C1. Feet elevated back bridge hold; 20 seconds x4; rest 40 sec - These were great! Felt good on upper back. 
C2. Standing band (or crossover symmetry) straight arm lat pull downs with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min - Loved these. Lats felt turned on. 
D1. FLR on rings in full external rotation; 20 seconds x4; rest 2 min - Done, elevated feet. 
D2. Bent arm 90 degree isometric rope hang; 20 seconds x4; rest 2 min - Done, felt great. 
+
28min EMOM: 
Min 1: 100' Sand Bag Carry 
Min 2: 30 Sec Hollow Rock Continuous 
Min 3: 100' Yoke Carry (or barbell, weight should be light) 
Min 4: 20 Sec Side Plank/side 
Fun emom! Not super difficult, but a good midline piece.