Skills

6 sets of:
10 hollow rocks
12 kip swings
:10 wall-facing handstand hold
10 knee raises in ring support

Metcon

Sport:
8 rounds for time of:
5 CTB pull ups
7 ring dips
9 burpees

Life:
8 rounds for time of:
5 pull ups
7 ring push ups
9 burpees

Fundamentals:
8 rounds for time of:
5 ring rows
7 push ups
9 burpees