3-Jan
10 min amrap @85%
Row 200m
10 ring dips
7r+ 200m - http://www.youtube.com/watch?v=X1n3qhZyp0w

Rest 3 min
10 min amrap @85%
Airdyne 10 calories
10 burpee box jumps
4r + 9 cal - http://www.youtube.com/watch?v=aNL0tseaS_g

rest 3 min
10 min amrap @85%
Row 200m
4 muscle ups
6r + 172m - http://www.youtube.com/watch?v=c6-2NoRVnsk