Spend 10 minutes Practicing Muscle ups

then…

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are rope climbs, the second 8 are floor wipers (left,right =1), the third 8 intervals are rowing for calories, and finally, the last 8 intervals are ring dips. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Finisher:

Max effort L sit