WOD:

@ 0 min complete:
For time: (12 min CAP)
1k Row
(into)
5 rounds of:
4 burpees
6 kbs – 32kg
8 wall balls – 20#
Metcon (Time)
@ 20 min Complete: 10 rounds for time: (12 min CAP)
3 ring muscle-ups
30 du’s

Rx – 3 CTB/3 Ring Dips
55+ RX – 3 Pullups / 3 Push ups