Strength
6 rounds of
5 squat snatches
30’’ ring dip hold
3 l-sit chin ups https://www.youtube.com/watch?v=hHdD5Ksdnmk
3’ timecap for each round
scale 30’’ ring dip hold with 30’’ p-bar dip hold
scale l-sit chin ups with regular chin ups or negative chin ups or self supported ring pull ups
Metcon
4 rounds of
2 lengths farmer’s carry (40kg/27.5kg)
12 cal max effort row
50 double unders
timecap 12’
scale 50 double unders with 25 double unders or 50 single unders