Weighted Pullups and Dumbbell Press then Ring Rows, Dips and V-Ups

5 rounds of

• 3 x Weighted Pullup @ 10kg
• Rest 30 seconds
• 6 x Seated Dumbbell Press @ 18kg per Hand
• Rest 1 minute

Then 10 rounds for time

• 10-9-8-7-6-5-4-3-2-1 x Ring Rows
• 1-2-3-4-5-6-7-8-9-10 x Ring Dips
• 5 x V-Ups

Results: Metcon 15:09. For the ring Rows started with feet on bench but after the first round was too hard/slow so put them on the floor for the rest of the rounds.