Warm up

Make 3 attempts at each of the following:
Max set toes-to-bar
Max set ring dips
Broad jump for distance

Then,

Row 2,000 meters for time

Rest as needed between exercises. Note reps, distance and time for each rounds

– – –
Beginner:

3 rounds of the following:
10 hanging knee raises
10 box dips
3 broad jump

Then,

Row 1,500 meters for time