Warmup:

8 Box Step overs

10 Squat2Stands

5 Tuck Jumps

10 Alt Toe Touch (feet wide)

5 Box Jumps

10 Twisting Push Ups

8 Box Dips

6 Box Jump Overs

5 Ring Dips

On Rig: On the Pull Up Rig, perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows

WOD:

2 Rounds for Max Reps:

1 minute max reps Pull-Ups

Rest 1 minute

1 minute max reps Sit-Ups

Rest 1 minute

1 minute max reps Box Jump Overs (24/20)

Rest 1 minute

1 minute max reps Push-Ups

Rest 1 minute

1 minute max reps Ring Dips

Rest 3 minutes

Video courtesy of Invictus Fitness.  Some good pointers and scale options for Ring Dips.

1 Minute of Work, 1 Minute of Rest.  Make yourself earn that rest by going all out during the minute of work!  That said, make sure the reps are quality reps.  Speed does not mean sloppy.

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Rows

Sit Ups -> feet anchored

Box height -> 20/16

Push Ups -> off a bench

Ring Dips -> Box Dips

Cool Down:

Tabata Roll Out –

spend 20 seconds foam rolling each body part.  Take 10 second break between parts.  Roll extra if a body part is overly sore.

 

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW.