Warm-Up
:90/:60/:30 ride/row/ski EZ
Dumbbell tap plank race

3 Rounds
5 burpees
4 box step-overs/4 box jumps/4 box jump-overs
30 jumping jacks
2 shuttle runs

Ring Push-up
Keep rings tight
Maintain hollow position

Front Squat
Fully open hips, then shrug, then turnover
Squat clean first front squat

Box Jump-over with burpee
Box Jump over, then burpee.
Close enough to the box that you don’t have to jump up and jump forward, but far enough that you don’t hit your head.
Jump up

4 Rds for Time:

30 Double Unders
10 Deadlifts
20 Wall Balls (20/14)
5 Ring Muscle-Ups

Weights:
Rx+ 315/205
Rx 275/185
Sc Roughly 60-70% of 1RM Deadlift