WARM-UP: Light KB warm-up 200m Run 20 Russian swings 200m Run 20 Goblet squats 200m Run 20 Push-ups 200m Run 20 American Swings SKILL:  RELAY! WOD: 2 Rounds for time: 12 Ring dips 12 Push presses (135/95) 24 Ab mat sit ups 24 Burpees to a vertical target 36 Jumping lunges (total) 800m Run