Training

7 minutes of work @ 80-85%:
3 ring dips
15 double unders
21 rnds

--5 min recovery
7 min of work @ 80-85%:
10 kbs - 24kg
10 box jumps - 24" - step down
8 rnds + 10 + 1

--5 min recovery
7 min of work @ 80-85%:
Row 200m
10 push-ups
6 rnds + 100m