Warm Up
Stretch and mobilize lats and shoulders

3 rounds
10 cal row
1 length bear crawl
10 Beat swings

Technique
3×8 False grip Ring rows/Pull ups
Skills
Skills
– Row to transition
– High dip to transition
– Jumping transition
– Box transition
– Partner assisted Strict MU
Metcon
CF.18.08.23
EMOM 15:
1. 1 lap run
2. 8 SB Squats
3. 15 ring rows