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