Part 1:
10 Minutes (Not for max reps)
5-10 Strict Pull Ups or Ring Rows
5-10 Dips (Ring or stationary)
5-10 One Arm KB Rows (each arm)
5-10 Diamond Push Ups
Part 2:
4 Rounds
400 M Run OR 500 M Row
10 Back Squats from ground (115/75)
10 Chest to Bar Pull Ups
*Weight can be scaled up, goal is unbroken squats each round