Warm-up
3 sets:
:30 High Knees
10 Beat Swings
10 Ring Rows
:30 Row Fast
Rest as needed
Ring MU Transitions
Metcon
Metcon (3 Rounds for time)
3 sets each for time:
400 Meter Run
30 Wall Balls (20/14)
20 Burpee Box Jump Overs (24/20)
10 Strict Pull-ups (Rx+ Ring Muscle-Ups)
30/20 Calorie Row
Rest 4 minutes
*10 min cap per round
