A) EMOM x 10 min
– Split jerk (start lighter and build to something heavy but sharp)

B) EMOM x 15-18 min (5-6 sets)
Min 1 – 6-10 Ring Dips
Min 2 – 6-10 Toes to Bar
Min 3 – 15 KB swings (tough)
*sets don’t have to be UB

C) Three sets not for time:
– Supine Ring Rows x 10 reps @ 2111
– R30S
– Side Plank x 45 seconds each side
– R30S