For time, complete:
80 double unders
40 KB swings (53/35)
20 ring dips
10 bar muscle-ups
800m run
10 bar muscle-ups
20 ring dips
40 KB swings
80 double unders

– 28 minute time cap

3 rounds for quality

Minute 1: supine ring rows (tempo)
Minute 2: 45 second side plank (left)
Minute 3: 45 second side plank (right)
Minute 4: reverse snow angels x 15 reps (slow & controlled)