Warm-up
200 Meter Double KB Rack walk
3 Rounds
10 toes through rings (strict)
10 Single ARM Ring Row(5L, 5R)+5 sec hold at top of last rep
10 Slam Ball Throws

Strength
Every Minute for 10 Rounds
odd: 7 Neutral Grip Chest to Ring Pull-up+ 10 second hold at top on last rep
even: 100 Foot Sandbag Carry

Conditioning
20 Minute AMRAP
100 Double Under Buy in
AMRAP of...
300 Meter Run
8 Burpee Pull-Up
12 Shoulder to overhead (115/80)
16 Dumbbell Snatches (altnerating)

Finisher
for time..
100 Abmat sit-ups