Warm-up:
MetCon: (Pick one from each group)
4 Rounds:
1. Gymnastic: (Pick One) Work up to @8 RPE
Dip:
Muscle-up:
Pushup:
Ring Pushup:
2. 800m Run
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MetCon:
4RFT:
12 Ring Pushup
800m Run
20:30 minutes