15m - Dynamics

10m - Ring Kipping Drills

16m EMOM:

1- Max set of ring Muscle Ups/CTB/Pull Ups/Ring Rows - not to absolute failure, just a difficult set.

2- 8 Dumbbell Hang Squat Cleans (pick a challenging weight) 50/35 ideally

3- 75 Double Unders (modify number of reps to fit into 45s or less)

4- Row @ moderate intensity for 40s

Mobility - Forearm Stretching & Puppy Dog Pose.