Ring progression

EMOM 8
1. -5 s of max c2r hold (take 5 s off from last week max hold)
2. 2 negative ring dip

Ring plank progression

4 x E2MOM

20+20 s 1-arm ring plank hold

Oldschool metcon

5 rounds for time

9 deadlift 60/40 kg
7 hang power clean
5 s2o
12/10 cal row

Timecap 10 min