1) Scaled:
3x5 2 False Grip Ring Rows + 1 Drive through to shoulders over rings
3x3 False Grip C2Ring Pull up (Hollow Body) (can start low to ground)


Intermediate:
2 Rounds:
5 Feet Assisted Transition from floor or box
4/4 Bottom of Ring Dip Stability Drill
3 Kip to Hips

Advanced:
5 Rounds of:
3-5 Muscle Ups

 

2) Front Squats

3x10

3) 200m Run
5 DB Burpee Box Step Overs
30 DU's
10 T2B

3 Rounds

4) Core Cash Out:
3x1min Side Plank Per Side