Warm up:
3 Rounds of
5 Inchworms
10 Jumping pull ups
10 Jump squats
Workout:
5 Rounds for time:
400m Run
5 Burpee Muscle ups/ 10 Burpee Pull ups
10 Push ups (add every new round 5 reps more)
10 Jump squats (add every new round 5 reps more)
Postworkout:
4 Rounds of
Ring L-sit hold for total 30s per round