071819
Metcon (No Measure)
EMOM x 15 min (skill/structural)
1st min: 1-2 rope climbs
2nd min: 20-:30 hollow body rocks
3rd min: :20 Handstand hold (free standing or walking for advanced)

rest 5 min
Metcon (Time)
Rx
10 rounds for time
5 CTB
5 Ring Dips
20 double unders
55+/15- same
*Modified do pull-ups

Rx+
10 rounds for time:
3 Ring Muscle ups
5 burpees
20 double unders

15 min CAP*