Swings & Rope Pulls
Front Squat 5-4-3-2-1 at the same load, then
For time (20 min cap):
Rx
50 Calorie Row (40 for ladies)
40 One arm Snatches (55/35; total reps)
30 Ring Dips
Rx+
60 Calorie Row (45 for ladies)
40 One Arm Snatches (more weight; total reps)
20 Ring Muscle Ups (13 for ladies)
Extra: RDL + Push Press 5-5-5-5-5... (not all out; unbroken)