Warm-up:
Gymnastic: 3-5 sets x 2-6+ reps
Ring Dip
DE Lower:
EMOM 8-10:
2 Speed Squat (Bands or Chains Optional)
Burpee for remainder of the time
Comments
CrossFit Journal
Warm-up:
Gymnastic: 3-5 sets x 2-6+ reps
Ring Dip
DE Lower:
EMOM 8-10:
2 Speed Squat (Bands or Chains Optional)
Burpee for remainder of the time
SPD CrossFit 
Medium Intervals: Warm-up to 81% of Max HR – Recover to 67% HR
87% of Max HR – Recover to 67% HR
W. 06:24 @6 MPH (01:02 @2 MPH)
1. 01:42 @8 MPH (01:40 @2 MPH)
2. 01:36 @8 MPH (01:47 @2 MPH)
3. 01:30 @8 MPH (01:55 @2 MPH)
4. 01:10 @8 MPH (02:12 @2 MPH)
5. 01:09 @8 MPH (02:36 @2 MPH)
6. 01:09 @8 MPH (03:46 @2 MPH)
6. 01:11 @8 MPH (03:27 @2 MPH)
C. 00:54 @6 MPH (01:57 @2 MPH)
Total: 00:37:08
DE Lower: 8-10 sets x 2 reps
Speed Squat (Bands) – 115# x 10 x 2