Metcon (No Measure)
EMOM x 15 min (skill)
1st min: Handstand hold w/ shoulder taps (8-10/side)
(advanced may walk 20-50ft)
2nd min: Bar Muscle up practice, 1-5 reps
3rd min: Deadbug movement, :30
Metcon (5 Rounds for weight)
1st min: 4 Over the should Sand bag tosses
2nd min: 12/10 Ring Push ups
3rd min: 12/10 strict Pullups
4th min: 40 Double Unders

Score is weight of sandbag/set

Rx+ Strict CTB/ Strict Ring Dips (8/8 for female)