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