EMOM 6 @ increasing pace

1) Air Bike
2) Row
+
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)
+
2 rounds
5m/side KB front rack duck walk
10 KB seesaw presses
5 Ring row transitions
+
Build to workout weight for thrusters
* Practise a few ring muscle ups between sets
+
2 rounds @ increasing pace
100m Run
2 Ring muscle-ups
4 Thrusters