Warm-up:
2x200m
Dynamic warm up
3×5 ring dip

Pre-WOD:
5 min Amrap
5 pull ups
10 squat jumps
15 mountain climber

WOD: 20 min cap
800m run
30 KB Swing
20 pistol
480m run
20 KB Swing
15 pistol
200m run
15 KB Swing
10 Pistols

Rx: 70/53

Post:
3×25 Russian twist