Go as long as you can...

1 ring dip
100 m run
2 ring dip
100 m run
3 ring dip
100 m run..

Ring dips must be unbroken sets. If you break, the workout is over.

Scaled:
Static dip
Banded dip
Ring push up
Push up

TC 15 min

five sets

For time:

Row 500/450m
15-12-9
Pull ups
Thrusters 42,5/30kg
Row 500/450m

Back squat

1x10@50%-60%
1x8@60-70%
1x6@70-75%
2x4@75-80%
1x8@50-60%

SO 2:30

Back squat or front squat 4 x 5 (heavier than last week)

8 min AMRAP
40 double unders
10 push ups
15 Air squats

For 2 Rounds: 15 Sec On 3min OFF

3x3
tempo 8010

EMOM 14

1 minute - clean&jerk@climbing heavy single
2 minute - 3 x to squat box jump

Amrap 7
Alternating DB hang power snatch 12 reps (6/6)
Kipping pull-up 12 reps

-goal 3+ rds

L1: 20/15kg & Kipping pull-up
L2: 25/17.5kg & C2B