Review The Kip - More advanced levels can practice butterfly
3 rounds with a round starting every 5 minutes. Anytime left before the 5th minute, rest.
21/18 calorie row
9 pull-ups
15 push-ups
15 thrusters @95/65
RX+ = 9 bar muscle ups , 15 handstand push-ups - you must do both movements if you choose this option