Strength/Skill

Ring Dips + Ring Support Hold
5-10 + 20secs

Elevated ring row
x5-10

Muscle Ups
x 3-5

x 3 sets

Metcon

10 min Amrap:
2 Muscle Ups
4 HSPUs
8 KBS @ 32/24kg

Rest 4mins

For time:

40/30 Calorie Assault Bike
30 Dumbbell Thrusters
40/30 Calorie Assault Bike
(10 min cap)