21-15-9 reps for time of:
GHD Sit-ups
Ring Dips
Overhead Squats 115/80
3 Rounds for time of:
50 Double-unders
25 Kettlebell Swings 53/35
5 Power Cleans 225/155
5 Rounds for time of:
15 Wallball Shots 20/14
10 Burpees
5 Ring Muscle-ups
*Rest 5 minutes between workouts