At least there's rest

Competition Class

Strength

Skills & Drills

A. E5M20M
5/4 Ring Muscle Ups (choose number that you can do UB)
10m HS Walk
15 GHD Sit-ups
3/2 Ring Muscle Ups

B.  Death by . . .
EMOM until you cannot make it in given time
min1: 1, min2: 2, min3: 3, min4: 4 . . .
Burpee Box Jump Overs 24/20
*easy bike with remaining time

C. 3min Ski, 3min Row, 3min bike @ easy pace

MetCon

Class

30min EMOM
1. 2 Rope Climbs (Rx+ = 1 legless + 1 Rope Climb)
2. 8 DBL DB Step Overs 35s/20s @ 24/20  (RX+ = 50s/35s)
3. 30 Double Unders (Rx+ = 50)
4. 4 Devils Press + 6 Alt Front Rack Lunges 50s/35s (Rx+ = 5 Devil's Press + 8 DBL DB OH Lunges 50s/35s)
5. Rest