Rope Climb/Ring Dip Session- 15 Minutes to practice and develop the movements
Superset Climb and RD Variation- E.g. 2 Rope Climbs- SSW 6-8 Strict Ring Dips
In 3 Minutes complete-
15 Wall Balls(9/6),
12 Down Ups,
10 Pull Ups/Jumping Pull Ups/Ring Rows-
Rest the remaining time.