Warm up:

Running Skills/Drills

3 rounds:
-30 Sumo Deadlift High Pull (65/35)
-Alternate Row 500m, Stairs, Run .25 miles

WOD:

8 rounds, 20 seconds on, 10 seconds off of each exercise before moving on to the next exercise

Ring Pullups
Pushups (ring pushups if you can handle it)
Situps
Air Squats

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