WOD:

Feilders choice based on ability….

A. 3 sets:
:30 medium incline KB bat wing hold
:30
12-15 inverted body rows
Rest 1m30

Or

B. 10 min
Ring muscle up work. (5-6 sets every :90seconds – 2min

Metcon (4 Rounds for calories)
:60 air bike
:60 rest
:60 ski
:60 rest
:60 2 TGU/arm
:60 rest

((For tgu if you are done sooner then rest. If it takes you longer you are cutting into your rest))

Each round is total cals plus weight of KB in lbs