Warm up
2 Rounds
3 Mins of Run/Bike/Row
PVC Pass Throughs
7 Pull Ups
7 Dips

Strength
Bench press
10,9,8,7,6,5,4,3,2,1
Try to add weight every set. This takes a little while, keep moving, do one set every 2 minutes.

Wod
3 Rounds
35 Wallballs 20/14
6 Muscle Ups Ring (bar to scale)
5 Ring Dips
*you can stay up on the rings to complete your 5 dips

Scaling
3 Rounds
35 wall balls
10 Chest to bar pull ups or pull ups or 15 banded pull ups or 20 ring rows
15 bench dips