a. Dips (ring or straight bar) 5×6-8 reps

b. 4 rounds for time: (10 min cap)
– 2 rope climbs
– 8 burpee box jump overs (24,20)
– 15 sit-ups
*3 minute rest

c. 4 rounds for time: (10 minute cap)
– 250m row
– 8 pull-ups
– 15 v-ups