WOD Mo

Warm-up
8x20s on/10s off
KB swing
ring rows

hs hold
kip

then

3 rounds
4 hang power clean
4 abmat sit ups
4 shoulder to overhead
4 pull ups
*increase weight every round

Metcon
Metcon (Time)
for time
20-18-16-…-6-4-2
hang power clean 40/30
abmat sit up

2-4-6-…-16-18-20
shoulder to overhead 40/30
pull ups