Strength:-
5 x 3 Strict or Kipping Ring Muscle ups
*beginner 6 strict Ring pull ups + 8 Ring dips”

Metcon:-
3 rounds
5 Snatch 60/40kg
12 C2B pull ups
into
3 rounds
5 Snatch 60/40kg
10 BMU’s *10 T2B for beginners

Core finisher