Warm-up:

• 6 mins of:
  • 1 Strict Chest-to-bar Pull-ups
  • Handstand Walk, 15 ft
  • 2 Strict Chest-to-bar Pull-ups
  • Handstand Walk, 15 ft
  • 3 Strict Chest-to-bar Pull-ups
  • Handstand Walk, 15 ft
• For quality: 6 mins of:
  • Wall Facing Handstand Hold, 20 secs
  • 2 Strict Ring Muscle-ups
• — then — 6 mins of:
  • 25 Double Unders
  • Ring L-Sit, 15 secs
  • 5 Tempo Ring Rows (3 seconds up-hold for 2 seconds-3 seconds down

Metcon:

In 5 mins do:

• Row, 700 m then in the remaining time,
• AMRAP of: 7 Squat Cleans 95/65 lbs
• 25 Double Unders

Rest 5 mins then,

In 5 mins do:

• Row, 500m then in the remaining time,
• AMRAP of: 5 Squat Clean 115/95 lbs
• 25 Double Unders

Rest 5 min then

In 5 mins do:

• Row, 300 m then in the remaining time,
• AMRAP of: 3 Squat Cleans, 135/95 lbs
• 25 Double Unders