CF: A) T2B/Hanging leg raises 3 x 5 ss Ring Dips/Dips 3 x 5 Rest 60s

B) Bent over rows 3 x 5 Rest 90s

C) 7 rounds for time of: 10 toes to bar 10 clap pushups 10 swedish swings 32/24 Run 200m

OLY: A) 5x2 1 Clean Pull and 1 Mid Hang Clean and Jerk,

B) 4x3 explosive hip pulls (big extension, high elbows)