Metcon

EMOMx24
Minute 1: 12/8 calories on bike or 200m row
Minute 2: 15 kettlebell swings (53/35)
Minute 3: 10 thrusters (115/75)
Minute 4: 12/8 ring dips

Skill Work

3 rounds

Minute 1: M.E. Muscle-Ups (low ring muscle-up progression x 4 reps)
Rest 30 seconds
Minute 2: M.E. (distance) DB/KB waiters walk (AHAP)
Rest 30 seconds
Minute 3: 6-10 barbell evil wheels