3 rds
8 Double KB Front Squat
8/8 Single arm shoulder press DB/KB
rest as needed

Ring Push Ups 8-12
Ring Face Pull 8-12
rest as needed

For steady pace, not for time
50-40-30-20-10 cal C2 Bike
30-25-20-15-10 Sit Up
25-20-15-10-5 Ring Push Up

3x2 Snatch balance
rest 2min

Bench Press 5
rest 180
Weighted Pull Up 5
rest 180

4-5 rds
3 rope climbs
20m suitcase carry R
20m suitcase carry L
10-20 hand release push up
rest 1min btw rnds

4-5 rds
3 rope climbs
20m suitcase carry R
20m suitcase carry L
10-20 hand release push up
rest 1min btw rnds

20 KB Swing
20 Air Squat
20 Ring Row
20 Sit Up

A1 Split Squat 12/side
Rest 60s
A2 Single arm Bent over row 12/side
Rest 60s

A1 Landmine Press 12/side
Lepo 60s
A2 B-stance Romanian DL 12/side
Lepo 60s