Strength & Skill
1 – 3 x 5 Single Arm Ring Rows – rest :60

2 – 3 x 5 Kip Swings (w/ab mat between feet) – rest :60

3 – 5:00 EMOM of:
5 strict pull ups + :10 dead hang

Conditioning
“Cindy” – 20:00 AMRAP of:

5 Pull ups
10 Push ups
15 Air squats