Strength/Skill

Every 2 Minutes x 10:
6 Difficult Ring Rows
8 Strict Dips / Push-ups
10 Double OH KB Lunges @ 16/24 / DB Front Rack Lunges @ 35/50

Work

3 Minutes of Burpees
Rest 2 Minutes
2 Minutes of Burpees
Rest 1 Minute
1 Minute of Burpees