A.

• 1min.: Row/Bike/Run

• 2 rds:
  9 Squat
  7 Ring row
  5 Push up

• 45s. Row/Bike/Run

• 2 rds:
  10 Kipping swings
  10 Hollow rocks
  10 Active shoulders (HS)

• Mobility...

• Work on:
  HS walk / Ring MU

B.

For time:
75m Handstand walk
(Time cap: 6min.)

C.

For Time:
30 Ring Muscle-Ups

• Starting on the 0:00, and every 3:00: 300/250m Row + 6 Lateral Burpees over Rower

(Time Cap - 18:00)

D.

EMOM x10:
1.) GHD sit ups: 10-15
2.) Sandback carry: 30-40s.