SWOD

Every 90 seconds for 12 minutes (4 sets each), complete:
Odd – Lying to Standing Rope Climb x 4 reps
Even – Hanging L-hold x 30 seconds (accumulated)

WOD

Every 5 minutes for 25 minutes, complete for times:
Run 400m
12 Box Jumps (24″/20″)
9 Ring Dips