Warm-up
3 Rounds of:
100m Run
10 x Jumping ring dips
10 x KB Swings
WOD
4 Rounds of:
400m Run w/ plate (45#/25#)
20 x Hand release push-ups
20m Handstand walk or 5 x Wall walks
Extra WOD
Gymnastics
5 x Max effort Muscle-ups
2-3 Mins rest between sets