A.

EMOM 7: 

Health: Alt. Minutes 4 Ring Kips/ 4 Low Ring Transitions

Fitness: 1-3 Kipping Ring MU
Performance: 3-5 Kipping Ring MU

B.

Strength Accessory: 

3x 4-8 (Add weight)

*Pick whichever variation will create the most progress

Scaled: :10 Ring Support Holds or 5 Banded DIps or 5 Dip Negatives
Rx: Strict Stationary Dips
Comp: Strict Ring Dips

C.

Health

3 Rounds: 

12 Hanging Knee Raises or Sit Ups

20 Wall Balls 14/10lbs

20 American KB Swings 35/25lbs

Fitness

3 Rounds: 

12 Toes-to-Bar

20 Wall Balls 20/14lbs

20 American KB Swings 53/35lbs

Performance:

3 Rounds: 

20 Toes-to-Bar

30 Wall Balls 20/14lbs

30 American KB Swings 53/35lbs