Use the beginning of class to work on your technique for these movements (yes, there’s a technique to running!) You will have 6 minutes to do as much work as possible at each station. Rest 3 minutes and rotate to the next station. Scale muscle-ups to sets of 5 pull-ups/ring rows and 5 ring dips/parallette dips.

ME for 6 min. at each station. Rest 3 min. between stations.
row (cals)
muscle-ups
run