WARMUP FOR TIME:
3 rounds of:
25 Double Unders
25 Hip Extensions
25 GHD Sit-ups
Samson Stretch
(Scale warmup as needed)

WORKOUT FOR TIME:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips