15m - Dynamics

10m - Low Ring Muscle Up Drills

5 Sets of 3m AMRAP/2m Rest (23m clock):

400m Run

Then max effort…

Rounds 1/3/5 - Muscle Ups/CTB/Pull-Ups/ Ring Rows remaining time

Rounds 2/4 - Burpees

Mobility - Twisted Cross 90s/side. Runners Stretch 1m/side.