1 . 3 rounds of
8 strict pull ups / 12 strict ring rows
10 strict press
16 alternative jumping lunges
rest 45 sec between exercises (& rounds)
2 . 3 rounds of
8 back squat
8 ring dips
rest 90 sec rest between rounds
3 . 3 rounds for time of
30 sit ups
20 swings
20 push ups
