Ring MU work
MIn 1-3: 5-8 large swings on rings (like the "bow" in a bow and arrow)
Min 4-11: EMOM 1-3 ring MU
MIn 1-3: Great, awesdome kips on the bar (like a "bow")
Min 4-11: EMOM 3-5 C2B, pull-ups, assisted pull-ups or ring rows
400m weighted run 35/25 bumper plate
2 legless rope climbs
Sc: 2 regular rope climbs or 6 rope lowers per round; reduce weighted run as needed.