Training of the day!

A. Complete as many burpees as possible in 20 seconds at 100% effort. Take that number and subtract 1 rep. Complete that number of burpees EMOM for 10 minutes.

B. For perfect for: (15 min Cap)
10-1 Ring Dips
1-10 Ring Rows

C. Tabata Banded Broad Jump

Extra Credit: 5 rounds of:
10 GHD Sit Ups
30 Second Plank Holds