Weighted Dips and Ring Rows then KB Swings, Overhead Press and Pullups

5 rounds of

• 8 x Weighted Dips @ 10kg
• 8 x Ring Rows

Then 2 sets of

• Max Dips
• Max Ring Rows (feet closer to rings than before)

Then AMRAP in 15 minutes

• 9 x Dual Kettlebell Swings @ 14kg per hand
• 12 x Kettlebell Overhead Press @ 14kg per hand
• 15 x Kipping Pullups

Results: For the Ring Rows put my feet on a bench for the first part, on the floor for the second. Maxes were 15/10-15/11. Metcon 5 plus 22. Arms were done after this one.