Fitness

Metcon
A. Skill: Kipping Ring Muscle-Up


Metcon
B. 5 ME Sets of:

4 Ring MU
8 Over-the-box Jump
160/120m Row

Rest 2min after each set.

Performance

Metcon
10 Sets of the following complex:

1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk