1. Warm up / mobilise
2. Skill
15 mins to work on a rings based skill of choice (e.g.. Muscle up, ring dip, L-Sit, Skin the cat, T2R etc.)
3. WOD
08:00 CFE
Rene
7RFT
Run 400m
21 Walking lunges
15 Pull up
9 Burpee
09:00 CF
Partner Chipper
100 DU
80 Bar jump burpee
60 KB swing (24/16)
40 Squat Cleans (50/35)
20 Thruster (50/35)
Work can be divided up as required
20 mins time cap
4 . Recovery barbell onto quads.