Warm up:
Easy jog 400 Meters
10/10 Hip circles
20 Meter High knees
20 Meter Butt kickers
20 Meter “A” Skip
20 Meter High kicks

Strength: EMOM for 8:00
Min 1: Ring push ups to failure
Min 2: Top of pull-up or chin-up hold x failure

WOD: Any order, any way, for time
Accumulate 15 Cal bike (arms only)
Accumulate 25 Cal bike (legs only)
40 Ring pull ups
40 Ring dips
60 Wall ball sit ups (14)
1 Mile run

Recovery:
Low Back and Hamstrings