Skill Work:
3 rounds for quality:
L Sit Hold for :10
Ring Support Hold for :10
10 Alternating CrossFit Renaissances
Metcon:
25 minutes of:
1a) weighted step ups alternating x 20 reps. Rest :60.
1b)Single Arm Farmer Carry x 50 yd. each. Rest :60.
1c) Double DB rows x 10. Rest :60