Warmup 2x
Short lap
10 Twisting Lunges

10 Jumping Pullups
10 Ring Dips
10 8-Count Bodybuilders

Mobility and Lift
What lift did you do last? Check your binder, and move on to the next lift (incl. mobility) in the series: Deadlift, Bench Press, Bent-Over Row, Back Squat, Overhead Press supersetted with Pullups.

Note: the rep scheme will change each time through the lift series (ex. second time doing deadlift is 3 sets of 3 reps rather than 3 sets of 5 reps)

5 Rounds For Time:

5 Burpees
30sec Plank (from hands)
5 Ring Dips
5 Chest-to-OH Plate Press (45#/25#)