400m run or row
Then
3 rounds
10 air squats
10 ring rows
10 beat swings
10 passthroughs

For time:
800m run
5 rounds of Cindy
600m run
4 rounds of Cindy
400m run
3 rounds of Cindy
200m run
2 rounds of Cindy
100m run
1 round of Cindy

“Cindy”
5 pull-ups
10 push ups
15 squats

*sub row for run