Warmup
50 Double Unders
3x8 Ring Rows
3x10 Box Jumps
3x2 Turkish Getups
Strength
10 min EMOM
Min 1: Rope Climb (legless if possible)
Min 2: Max Hand Release Pushups
WOD
5 minutes at each station
:15 sec work
:45 sec rest
Ride for Cal
Jump Squats
GHD or Abmat Situps
REC
1x Max set of Pushups