Warm-up
Every Minute for 6 Rounds
Odd: 30 sec hard/30 sec off Calorie Row
Even: 30 sec on/30 sec off Kipping pull-up
Every Minute for 6 Rounds
Odd: 30 sec hard/30 sec off Calorie Row
Even: 1 set unbroken muscle up

Strength
Every 2 Minutes for 6 Rounds
5 Snatch Grip deadlift AHAP (start medium heavy for 5 and work AHAP)

Conditioning
JT
21-15-9
Handstand Push Up
Ring Dip
Push-up
15 Minute Cap