Metcon

10-12 x 90sec of work/ 90sec rest alternating

A)
6-8 c2b/ kipping pull up
15-20 wall ball
– rest of the time heavy db snatch (heavier than normally!)

B)
6-8 bodyweight dip
15-20 kb swing 24/16kg
– rest of the time bodyweight walking lunge

Advanced can do 3-5 bar mu and ring dips