Skill:
Ring complex
5x
1 strict chin up
1 strict muscle up
1 tuck sit hold 10'sec
1 inverted hold 5'sec
If you have no idea what this is, or have not gotten a muscle up yet - your doing chin ups, and ring dips
Strength:
Squat snatch
2-2-2-2-2-2-2 @ 90%
and
OHS
3-3-3-3-3 @ 80%
Metcon:
Annie Gets Evil
50-40-30-20-10
Double unders
Evil wheels
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