1.Warm up

Run

 

2.Mobility

Hamstring & Shoulder

 

3.Skill

Ring Muscle up & Ring Swing

 

4 Round For Time

400m Run or 500m Row/Ski or 30/24cal Bike

8 Hang Power Clean (115/75) *Unbroken

4 Ring Muscle up (A.Band B.L-Row&Dip C.Row&Dip)