Skills!

12rds – :07sec ON/:10sec OFF – Arch/Hollow kips

4rds – :15sec ON/:15sec OFF – Ring support holds

4rds – :25sec ON/:25sec OFF – Ring support holds

4rds – :35sec ON/:35sec OFF – Ring support holds

3rds – Max UB Strict Pull-ups immediately into Max Kipping/Butterfly Pull-ups

Then,

4rds 

1 Minute Max Meters on Rower

2 Minutes Rest

*All out effort!

“It is the compelling zest of high adventure and victory of, and in creative action, that man finds his supreme joys.” -Antoine de Saint-Exupery