Workout:

FLEX DAY
4 Rounds Not For Time:

14 Alternating DB Bench Press
12 Lateral Hops over Bench
10 Knuckles to Toes
8 Ring Rows (@21X1 Tempo)
6 Burpee Broad Jumps

At the start of the workout, after Round 2, and to complete the workout, complete a FAST 500m Run. (3 total runs)