Every 2 mins for 10 mins: Strict Pull-ups and Ring Pushups
Every 2 mins for 10 mins do:
8 Strict Pull-ups
10 Ring Pushups
Scale to # reps you can manage for all 10 min.
5 RFT: Box Jump Overs, Kettlebell Swings, Sumo Deadlift High-pulls and Goblet Squats
5 rounds for time of:
10 Box Jump Overs, 24/20 in
10 Kettlebell Swings, 53/35 lbs
10 Sumo Deadlift High-pulls, 53/35 lbs
10 Goblet Squats, 53/35 lbs
Rest 45 secs