Fitness

Metcon
A. 2 Sets of:

A1. 6-8/6-8 KB/DB Front rack lateral Squats
A2. ME Ring Push-Ups
A3. ME Pinch-grip Plate hold

Metcon
B. Skill:

Hollow Rock/Candlestick Roll/Inverted Burpee
Pistol

Metcon
C. EMOM 10:

Even: 10 Alternating Pistols(total)
Odd: 3-5 Inverted Burpees

Performance

Skill
Kipping Ring Muscle-Up


Metcon
B. 3 Rounds for time of:

12 Alternating Pistols(total)
6 Hang Power Cleans 60/40kg
3 Ring Muscle-Ups(or 12 C2B Pull-Ups)

7:00min Time Cap

Metcon
C. Finisher:

200m UB SB Carry