Warm-Up

4 rounds

15 yards lateral hand walk

20 sec 1 arm hang from pull up bar/ 60 sec 2 arm hang

8 Kettlebell swings

Core Bridge hold for max time, no longer than a minute

WOD

5x3 Ring Dips

For time:

15-14-13->3-2-1 Pull ups, Push ups

1-2-3->13-14-15 Sit ups