Warm-Up
400 Meter Run
4 Rounds
6 Hip to ring pull-up
8 Pendlay Row (add weight each Round)
10 Medball Sit-up(overhead)

Every 90 seconds for 5 Rounds
3 Weighted Ring Dips (sub 5 Box Dips)

Strength
12 Minutes to find
5 Rep Max Floor Press
Every 2 Minutes for 5 Rounds
5 Floor press @ 90% of 5RM


Skillz
2 Minutes ME Ring muscle-up (sub chest to bar pull-up, pull-up,ring row)

Conditioning
3 Rounds 90 seconds each
burpee Box Jump
Toes to bar
Row (calories)