Warm up:
short lap
10 ring rows
4 rounds- I, Y, T on the rings
5 pit pulls
DNB- high knees, butt kicks, over unders
30 sec chin over the bar hold
NJ Sprint

4 min KB calf smash

Skill/ Strength:
3X8 Controlled kip swings
3x8 Dips

Every 4 min X 3
short lap
then AMRAP with remaining time:
5 V-Ups
10 DB front Squats 20/35#
15 DB push press 20/35#.
Score total reps.