CROSSFIT

MetCon

i) 15-12-9-6-3 For Time of:

Back Squats (105/155#)

HSPU

ii) 3-6-9-12-15 For Time of:

Burpee CTB Pullups

Hang Power Cleans (105/155#)

Accessory

EMOTM 8 Minutes of:

Odd: 1 RMU + 3 Ring Dips + 1 RMU

Even: 8 Weighted GHDBE

-OR-

Ring Muscle Up Progressions