Warmup
Ride 20 Cal
3x4 Ring Rows Pause 3 sec at top
3x8 Knee Jumps
3x8 Kipping HSPU
Strength
5x 5 Shoulder press
WOD
4 Rounds
Ride for Cal (20/15)
10 Squat + Box Jump (Full air squat straight up and onto the box)
2 Rope Climbs
REC
3x5 Bar Muscle Ups
Work on linking or spend 10 min practicing.