Warmup
1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
10 american kb swing
10 goblet squat
10 ring rows

Gymnastics (Ring Dip)
5 x 8 weighted ring dips

Metcon (Tiempo)
In pairs I go, you go
A- 60 bench press @ 60% 1rm
B- T2B

Then

In pairs I go, you go
A- 60 american kb swing (28/20)
B- pull ups