Warm-Up
40-20-09
1.Jumping Jacks
2.Sumo High Knee
3.Air Squats
4.QTR Squats
5.Side Lunges
6. Push-Up Side Plank
7. Down Dog to Plank
8. Mountain Climbers
9. Plank Scissors

30 seconds x 9
10 seconds off

Ring Holds-back and forth
Ring Push-ups
Ring Plank

For Time: 35 minute time Cap

Three Rounds:
50 Russian Swings 53/35
25 Box Jumps

Three Rounds:
21 Wall Balls
15 Pull Ups

then into....
25 Ball Slams
1000 Meter Row
25 Wall Ball Squat Cleans