Warm-up:
A) 2x:
30 single leg rope skips + 5 see saw steps (Left leg)
30 single leg rope skips + 5 see saw steps (Right leg)

B) 3x:
10 Russian KB swings
10 KB goblet squats
10 reverse bear crawl touches
10 hollow rocks or 20 second hollow body hold

Skill:
Ring Push-ups
7 Min EMOTM 9-7-5-3-1-1-1
Incline, Horizontal, or Decline

Strength:
Back Squat
12 Min E2MOTM
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Then one set of Max Unbroken Reps @ 80%

Conditioning:
7 Min Burpee Broad Jump/Shuttle Sprint Relay