Mark 2.0 getting deep into a German Hang!

Warm-up
15′ Alternating Minutes
10 Burpees
15 Squats
60″ Pigeon

Skill
3 Rounds for Quality
10 Ring Push-ups
5 Tempo Ring Dips
2 Rope Climbs

Weightlifting
5′ EMOM
2 P. Cleans @70%
-then-
EMOMUF
1 P. Clean +5-10lbs

Metabolic Conditioning
Competitive
50-40-30-20-10/10-20-30-40-50
KB Swings (32/24)
Double-unders

Intermediate
50-40-30-20-10/5-10-15-20-25
KB Swings (24/18)
Double-unders

Intro
50-40-30-20-10/20-40-60-80-100
KB Swings
Single-skips