Skill / Strength:

10min EMOM

Even – 5-7 Ring Dips

Odd – 30sec Hanging L-sit / Knee Raise

Metcon:

For Time:

30-25-20-15-10

-Alternating Single Dumbbell Hang Clean and Jerk (50/35)

-Single Dumbbell Overhead Lunges (50/35)

*10 Burpee Over Dumbbell after each round

**End on 10 Burpee Over Dumbbell after the round of 10

***20min CAP