IMG_6004.JPG
For Time 20 min cap

(Comp)
200m Run
5 Clapping Pushups
1 Ring Muscle Up
200m Run
10 Clapping Pushups
2 Ring Muscle Ups
100 Double Unders
15 Clapping Pushups
3 Ring Muscle Ups
100 Double Unders
10 Clapping Pushups
2 Ring Muscle Ups
200m Run
5 Clapping Pushups
1 Ring Muscle Up
200m Run

(Fitness)
200m Run
5 Clapping Pushups
3 Chest to Bar Pullup
3 Ring Dips
200m Run
10 Clapping Pushups
6 Chest to Bar Pullups
6 Ring Dips
100 Double Unders
15 Clapping Pushups
9 Chest to Bar Pullups
9 Ring Dips
100 Double Unders
10 Clapping Pushups
6 Chest to Bar Pullups
6 Ring Dips
200m Run
5 Clapping Pushups
3 Chest to Bar Pullup
3 Ring Dips
200m Run

(Bootcamp)
200m Run
5 Hand Release Pushups
1 Pullup
1 Box Dip
200m Run
10 Hand Release Pushups
2 Pullups
2 Box Dips
50 Single Skips
15 Hand Release Pushups
3 Pullups
3 Box Dips
50 Single Skips
10 Hand Release Pushups
2 Pullups
2 Box Dips
200m Run
5 Hand Release Pushups
1 Pullup
1 Box Dip
200m Run