SWOD

5 sets of:
5 False Grip Ring Chin Ups
30 sec Ring Support – top of Dip position
5 Hanging Tuck Ups

WOD

5 rounds for time of (13 min cap):
7 Strict Pull Ups
7 Handstand Push Ups
7 Box Jumps (24″/20″)
4 x 10m Shuttle Sprint

– rest 30 seconds –

……….

BURN

“The Seven”

7 rounds for time (30 min cap):
7 Handstand Push Ups
7 Thrusters
7 Knees to Elbow
7 Deadlifts
7 Burpees
7 KB Swings
7 Pull-ups