Fitness:

A.) Make up lift 

or

SKILL EMOM – 8 min.

Odd – 3 Ring Rows or Ring Pull ups and 3 Ring Dip 

Even – 2 each leg.  Pistol Scaling, Video here! 

B.) For Time:

800m run or 1000m row

30 burpees

30 wall ball sit-ups

30 pull ups

800m run or 1000m row

 

C.) Hollow Rocks

3 min challenge

D.) Mobility

Performance:

A.) Make up lift 

or

SKILL EMOM – 8 min.

Odd – Bar Muscle ups – 2

Even – 6 pistols

B.) For Time:

800m run or 1000m row

30 burpees

30 T2B

30 C2B Pull ups

800m run or 1000m row

C.) Hollow Rocks

3 min challenge

D.) Mobility

Competitor:

A.) Make up lift.
Suggested lift Front Squats – 5×5 light

B.) For Time:

800m run or 1000m row

30 burpees

30 T2B

15 Muscle ups

800m run or 1000m row

C.) Hollow Rocks

3 min challenge

D.) Mobility