5 rounds for reps of:
1 minute of box jumps, 24/20-in. box
1 minute of wall-ball shots, 20/14-lb. ball @ 10’/9′ target
1 minute of rowing (calories)

Rest 1 minute

Post total reps completed

4 rounds for time of:
30 push-ups
115/75-lb. front squats, 20 reps
115/75-lb. push presses, 20 reps
30 GHD sit-ups (hand-to-floor)

For time:

Row 5km

Make up any workout that you missed from Monday through Thursday this week and log your results to the day when that workout was posted.

Ring Dip Biathalon
For time:
18 Ring dips
Run 400 meters
15 Ring dips
Run 400 meters
12 Ring dips
Run 400 meters

For every break on the dips, perform 5 steps walking lunge at the start of the next 400m run.