1 . Emom x3 x 15 sec ring support hold

Emom x 3×15 bottom ring support hold

emom x 5 min

3-5 ring muscle ups

or ring muscle ups drill

2 . e2mom x 5

4 dead lift

60-70-75-80-85%

3 . 4 rounds for time

9 min time cap

20 wall ball

10 hang power clean 60% of max power clean

2 rope climbs