10m - Dynamics

10m - Muscle Up Drills (low rings)

Metcon - FT:

50 Cal Row

40 1-Arm Dumbbell Push Press 50/35

30 Pistols (scale with goblet KB reverse lunges or BSS)

20 Muscle Ups (30 CTB/PU)

30 Pistols

40 1-Arm Dumbbell Push Press 50/35

50 Cal Row

*22m time cap