A.

EMOM 6: 

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 5-10

*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

5 Rounds:

7 Push Jerk 95/65lbs

12 Alt. DB Snatch 35/25lbs

100 Singles

Fitness

5 Rounds:

7 Push Jerk 115/85lbs

12 Alt. DB Snatch 50/35lbs

50 Double Unders

Performance:

5 Rounds:

7 Push Jerk 135/95lbs

12 Alt. DB Snatch 70/50lbs

50 Double Unders