Skill work
EMOM x 15
1. 6-8 Weighted ring dips/bar/push up
2. 3-6 Strict Pull Up
3. 30 sec. Hollow Hold

Metcon 

 
20 Min Amrap:
400m. Run
2 Rope Climbs / Wall Walks
100ft Farmers Carry
1-4 Muscle Up/8 TTB/ 12 KTE