A.

EMOM 8: 

Health: Alt. Minutes 3 Banded Low Ring Transitions/ Ring Kip Swings

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

B.

Strength Accessory: 

3x 5-10 (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: 

650/400 Meter Row

15 DB Goblet Squats 35/25lbs

15 Med-ball Sit Ups 14/10lbs

F+P:

3 Rounds: 

750/500 Meter Row

15 DB Goblet Squats 50/35lbs

15 Med-ball Sit Ups 20/14lbs