SWOD

3 sets of:
10 Bench Dips (feet elevated for more challenge)
6 Strict Chin Ups

Then, 3 sets of:
10-20 sec Dip hold in top position of rings
10-20 sec Ring Row hold at top position (feet elevated for more challenge)

WOD

Max distance in 10 minutes of:
Sandbag Bear Hug Hold (80/55)

Note: Each time you drop the weight complete 3 Ground to Over Shoulder before starting the carry again.

……….

BURN

3 minutes of:
Max KB Swings

– rest 2 minutes –

Tabata Intervals (8 Rounds of :20 Work + :10 Rest)
Double-unders
Single Kettlebell Strict Press (Alternate Arms Every Round)
Sit-ups
Box Jumps

Note: Complete all 8 rounds of a station before advancing.