Skill 

5 rounds
20 seconds Hollow Rock or Hold
20 seconds Plank Hold
20 seconds rest

Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability.

WOD

3 rounds for Max Reps with 90 seconds at each station

Pull-Ups
Kettlebell Swings 32/24kg
Row for Calories
Rest

Today’s workout will be scored like you would score the workout “Fight Gone Bad”.  Count your total number of repetitions completed across all 3 rounds and come up with one total score.  in this style of workout you are often given one minute to work per movement. Today we are bumping it up to 90 seconds so plan to pace yourself to account for the extra time.  If you need to scale pull-ups you can choose to scale to ring rows or jumping pull-ups. Using a band is also an option, but make sure you can get in and out of the band easily to reduce wasted time here and keep any boxes you use to step on off to the side rather than underneath you. There is a lot of grip in the workout so rest when you need it and don’t be afraid to perform small sets with quick rest between rather than large sets that might fatigue your grip.  You have a full 90 seconds rest after the row so go hard there and do your best to recover before the next round.