Friday

A) 3 rounds NFT
30 second L-sit hold
10 Strict Pull Ups
10 Hand Release Push Ups

B) For time
10 Ring Muscle Ups (Scaled = 25 Dips)
30 Box Jump Overs (24/20)
1000m Row
5 Ring Muscle Ups (20 Dips)
15 Box Jump Overs
500m Row