Ring progression

8 x E2MOM

1. 3 ring pull up
2. 3-6 ring dip

Core tabata

TABATA (8 x 20s on / 10s off)

1. pike leg lifts
2. arch rocks

Metcon

3 rounds for time:

30 thruster 20/15 kg
400 m run

Tc: 14 min