WOD Do

Warm-up
2x
30 su
15 squats
12 ring rows
10 push ups

Metcon
Metcon (Time)
10rft
7 box jumps
3 bar muscle ups

into

Metcon (Time)
3rft
21 hspu
15 c2b pull ups
9 burpee box jumps

into

Metcon
remaining time
200m box carry
4 russian push ups
6 diamond push ups
8 push ups
10 strict leg raises