Warm-Up
3 Rounds for time
1 hollow lower+3 second hold in hollow
5 second superman hold
5 Gymnastic Ring Row (slow descent)

Skill
kipping the(chest to bar) pull-up

Conditioning
15 Minute Partner AMRAP
3 Sandbag to shoulder
5 Sandbag Front Squats
7 Chest to bar Pull-Up(sub 7 gym. ring rows+7 kips)

Rest 5 Minutes

10 Minutes to find...
Heavy hang Clean(above the knee)
EMOM for 5 Rounds
1 Hang Clean @ 85% of max for the day