Skill/Strength:
10 min of RMU progression work/strict low ring strength work

Metcon:
3 rounds
50ft (25ft down and back) Single Arm Dumbbell Overhead Lunge 70/50lbs
36 GHD Situps
24 Alternating Dumbbell Snatches 70/50lbs
12/10 Ring Muscle ups
-25 min cap
-Scale DB/Snatch weight to be able to do 25ft length unbroken and at least 8DBS unbroken
-Scale RMU to Pulls+Pushes
-Be careful doing this many GHDs. Only do full volume if you’ve done 50+ in the last week.

Mandatory Mobility:
3 min glute smash per side
3 min bicep smash per side

Optional Additional/Alternative Work:
5 rounds, each round for time
Bike Erg 800/700m
Row 400/350m
Ski Erg 400/350m
-Go every 6 min