Training:
part 1:
5 sets @ 95%:
20 ring dips
20 unbroken chin ups
20 GHD sit ups
20 squats
20 GHD extensions
rest 2 min b/t sets

Dri-Fire Pistol

part 2:
for time/reps:
Row 2K
+
AMRAP Double Unders in time remaining in 10 minute time cap
(row must be done to its entirety before starting DU's)

Courtesy OPT