10m - Dynamics

10m - Ring Kipping Drills

Metcon - FT (15m cap):

50 Squat Snatches 115/75

25 OHS 115/75

*Every 90s, including the start of the workout, perform 3 Ring MU (5 CTB/PU/RR)

Mobility - Twisted Cross 90s/side. Saddle 3m.