Warm-up:

200m Run then 3rds of:

30sec Ring Support Hold

5 Ring Row @2112

Front Rack Dumbbell Walk

Strength:

3 sets

1a) Strict Chin-up x 6-8

1b) Strict Ring Dip x 6-8

Workout of the Day:

Every Minute on the Minute x 16min

1) 10 Russian Kettlebell Swings + 1-5 Ring or Bar Muscle-ups or 5-10 Strict Pull-ups

2) 10 Dumbbell Front Squat + 10 Anchored Sit-ups

3) 12/10 Calorie Bike, Row, Ski Erg

4) Rest