Warmup - 4min Row
3 Rounds of
6 Pushup
6 Squats
6 Step up - 20in box
6 Lunges

Skill
Ring work - Ring pushups/ring dips/ring rows 2 rounds 5-8 reps each.

WOD
20min AMRAP
10 Ring Rows
20 Ring Pushups
30 Box jumps 24in
40 Walking OH Lunges (40 total steps with 45# plate)
50 Calorie Row
40 Walking OH Lunges (40 total steps with 45# plate)
30 Box Jumps 24in
20 Ring Pushups
10 Ring Rows

1 Full round. reached OH Lunges but did not touch knee to ground on my rep so not counted. All ring rows, ring pushups and box jumps for round 2.