Warmup

2 rounds

- 10 hollow rocks

- 3 wall walks

- 10 toe to rings

Kipping Skill Work (12 min)

- ring muscle-ups

- bar muscle-ups

- chest-to-bar pull-ups

- pull-ups

- Arch/hollow position work

Conditioning (14 min)

4 min AMRAP

- 12 box jumps @ 24/20

- 3 ring muscle-ups

- rest 1 min-

4 min AMRAP

- 12 hang clean @ 155/105

- 24 push-ups

- rest 1 min -

4 min AMRAP

- 12/10 cal bike

- 3 bar muscle-ups

Strength (time permitting)

EMOM 8

- strict ring dips (6-12 reps)

- SA dumbbell rows (6-12 reps, each arm)