Workout of the Day

5 rounds for reps (rest as needed between rounds)

Max effort ring dip - strict or kipping (scale to ring pushup or pushup)

Max effort strict toes to bar (scale to v-sits or h-sits)

Tabata row (8 rounds)
1 min rest
Tabata bike (8 rounds)

Score is total cals overall

Extra Training

Clean Pull
110% of your 1 RM Clean - hold across

Log results on Beyond the Whiteboard
Log your Results via your WODIFY account