Warmup
400m run
3 rounds
10 ring rows
10 hand release pushups
10 wall facing squats
2 min rest
Wod
20 min AMRAP
-5 rounds
5 pull ups
10 push ups
15 squats
Then,
-5 rounds
10 pull ups
20 push ups
30 squats
Then,
-5 rounds
20 pullups
40 pushups
60 squats
Etc….