Warm-up
15 Burpees then…
2 rounds of
10 Ring rows
10 Sit-ups
10 Back extensions
300m Row
Stretching and discussing class for the day
Strength/Skill
Kettlebell Swings 10-10-10-10-10
WOD
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
Post rounds completed to comments.
Recovery
Short yoga sequence 
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