Warm up-

400m Row

1 Burpee
5 Ring Rows

2 Burpees
4 Ring Rows

3 Burpees
3 Ring Rows

4 Burpees
2 Ring Rows

5 Burpees
1 Ring Rows

Skill-

Kipping Pull ups

Strength-

Shoulder press 3 x 3

Push Jerk 3 x 3

Conditioning-

12 mins Amrap –

7 Pull ups
7 Ring Dips
7 Burpees