A. Warmup

B. SWOD
EMOM 10 Minutes Alternate between these
3 x Weighted Ring Dips
10 Second Static Hold on Rings

C. WOD
TABATA
Leg Raises (On your back)
Mountain Climbers
Pushups

Competitor
V-Ups (10lb Med Ball pass from legs to hands and back)
Mountain Climbers
Plyo Pushups 25lb Plate (move both hands and feet)