Static Contraction
4 Round
20 Sn:Ring Dips Hold
40 Sn:Rest
-Then-
4 Round
20 Sn:Ring Row Hold
40 Sn:Rest
-Then-
Strength&Conditioning

For time:

21 Thrusters(40kg-25kg)

7 Ring Muscle-Ups or 12 C2Bar +12 Hand Release Push-Ups
100 Doubel-Unders or 150 Single 

18 Thrusters

6 Ring Muscle-Ups or 10 C2Bar + 10 Hand Release Push-Ups
75 Double -Unders or 125 Single

15 Thrusters

5 Ring Muscle-Ups or 8 C2Bar + 8 Hand Release Push-Ups
50 Double -Unders or 100 Single

12 Thrusters

4 Ring Muscle-Ups
35 Double-Unders or 75 Single
Cap time:25 Min