Fitness
A. 10 min kipping skill work

B. EMOTM 9:
Mins 1-3: 6-8 DB curl and press
Mins 4-6: 6-8 vertical ring rows
Mins 7-9: 6-8 DB Z press

C. 10 min AMRAP:
5 push-ups
10 ball slams
15 air squats

Performance
A. 10 min chest-to-bar pull-up skill work

B. EMOTM 9:
Mins 1-3: 2-4 ring muscle-ups
Mins 4-6: 3 strict handstand push-ups to tough deficit
Mins 7-9: 10 chest-to-bar pull-ups

C. 10 min AMRAP:
5 shoulder-to-overhead (135/95)
10 toes-to-bar
15 air squats