Skill/Strength:
EMOM 6
1: 45 sec Plank
2: 45 sec Superman Hold

Metcon:
For time
14 Shuttle Runs
14 Single Arm Dumbbell Clean & Jerks 70/50lbs
7/6 Ring Muscle ups
10 Shuttle Runs
10 Single Arm Dumbbell Clean & Jerks 70/50lbs
7/6 Ring Muscle ups
8 Shuttle Runs
8 Single Arm Dumbbell Clean & Jerks 70/50lbs
7/6 Ring Muscle ups
6 Shuttle Runs
6 Single Arm Dumbbell Clean & Jerks 70/50lbs
7/6 Ring Muscle ups
-27 min time cap
-Switch arms whenever you’d like on C&J
-C&J can be from floor or hang

Mandatory Mobility:
3 min lat smash per side
3 min calf smash per side

Optional Additional/Alternative Work:
5 Rounds for quality
3 Box Jumps as high as possible
Max Distance Handstand Walk