WOD

For time:
500m Row, max effort

Immediately into...
21-15-9 reps of:
Ring Dips
Russian Kettlebell Swings, 70/53

Immediately into...
500m Row, max effort

REST DAY!

Get out of the gym.

EMOM 30 minutes of:
1 Squat Snatch

For time:
10 x 100m Sprints

*Rest 2 minutes between sprints

AMRAP 15 minutes of:
50 Double-unders
10m Handstand Walk
5 L-sit Pull-ups, strict