Warm Up
Shoulder, wrist, ankle, hip mobility
Barbell warm up
5 sets of bear complex w empty bar
Power clean, front squat, push press, back squat, push press

 
Skills
MU/KIPPING
EMOM 6, 2 MUSCLE UPS/10 KIPS
Alternate bar and rings

 
Metcon
CF.15.11.17
10 rounds of
1min row for calories
1min to do 1 rep DL @1.5xBW
Score is calories