Strength:
3 Sets:
8 DB Arnold Press
30sec L-Sit (accumulate)
*rest 2:00

Metcon:
5 Rounds for max reps:
In 3:00 minutes, complete:
20 Russian KB Swings (#32/24)
10 Devil-Press (#22.5/15,x2)
In remaining time, max calorie row
*rest 1:00 between rounds

Skills:
Bar Muscle-up
(requirment: 5 strict chest-to-bar pullups)