EMOTM 7
Pick one of the following:
1. 1-4 Muscle-ups
2. 3-5 Seated Ring Transitions
3. 3 Ring Rows & Dips (3sec lower each rep)

Then,
Tabata – 8rds 20sec ON/10sec OFF at each:
Bike Calories 
Pull-ups
Double Unders
Abmat Sit-ups

“Love is the only force capable of transforming an enemy into a friend.” – Martin Luther King Jr.