five rounds for time:

400m run

21x squat

15x pull-up

9x ring dip

five rounds for time:

400m run

21x squat

15x *pull*

9x pushup

Post score to comments.

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–Scores–

Alissa G.: 24:58 (sub: 90″ plank hold, 1/3x squat, 2/3x strict pull-up)

Derek B.: 22:42 (sub: strict bodyrow, db pushup; 4 rounds)

Donal O.: 23:32 (sub: static dip)

Keena S.: 23:56 (sub: 1/2x jump-stretch strict pull-up, blue, 1/2x banded ring dip, 2x orange; 4 rounds)

Borja G.: 22:47 (sub: strict bodyrow)

Blaine P.: 26:45 (sub: prom squat)

Dave K.: 21:19

Katie R.: 23:08 (sub: 1/2x pull-up, 1/2x banded ring dip, red; 4 rounds)

Sara R.: 2619 (sub: 1/2x jump to pull-up, 1/2x banded ring dip, 2x orange)

Anna G.: 24:45 (sub: strict bodyrow, knee pushup)

Kate H.: 20:53 (sub: strict bodyrow, pushup; 3 rounds)

Brian G.: 23:45 (sub: 1/3x strict pull-up, 1/2x static dip)

Hari P.: 25:03 (sub: 1/3x strict pull-up, 1/3x banded ring dip)

Tracey S.: 20:34 (sub: 1/2x bodyrow, 1/2x knee pushup; 4 rounds)

Shawn J.: 23:29 (sub: 2/3x pull-up, 1/2x banded ring dip, red)

Matthew W.: 21:15 (+20-lbs.)

Amy S.: 24:35

Ross B.: 22:27 (sub: 2/3x pull-up, 1/2x ring dip)

Adrian P.: 24:08 (sub: 2/3x pull-up)

McKinlee H.: 25:57 (sub: 2/3x pull-up, 1/3x ring dip)

Astrid V.: (sub: strict bodyrow, pushup)

David G.: 24:12 (sub: 1/2x strict bodyrow, pushup)

Chris T.: 24:26 (sub: 2/3x pull-up)

John Gr.: 20:26 (sub: 2/3x strict bodyrow, 1/2x static dip; 4 rounds)

Dave R.: 26:59

Rebekka E.: 24:00 (sub: 90″ plank, superman, 1/5x strict pull-up, 1/2x ring dip, 4 rounds)

Lisa C.: 26:46 (sub: 1/2x jump to pull-up, 1/2x banded ring dip, red/blue)

Diana D.: 25:17 (sub: 1/2x jump to pull-up, 1/2x banded ring dip, red; 4 rounds)

Jamie T.: 22:46 (sub: 1/2x jump-stretch strict pull-up, green, 1/2x banded ring dip, red)

Cristian D.: 25:17 (sub: 2/3x pull-up, 1/2x ring dip)

Kevin M.: 28:19 (sub: 1/2x pull-up, 1/2x ring dip)

Tara S.: 26:23 (sub: 1/2x pull-up, 1/2x banded ring dip, 2x orange)

Marcel S.: 27:22 (sub: 1/2x pull-up, 1/2x ring dip; 4 rounds)

Michael F.: 21:40 (sub: 500m row)

John P.: 18:10

CJ D.: 28:06 (sub: 90″ plank hold, 2/3x squat, 2/3x pull-up)

Krishnan S.: 24:18 (sub: 2/3x pull-up, 1/2x ring dip)

Joe T.: 18:10

Mayra C.: 23:30 (sub: 1/2x jump-stretch strict pull-up, green, 1/2x foot-assisted static dip)

Francisco L.: 24:49 (sub: 1/2x pull-up, 1/2x banded ring dip, red)

Jon H.: 28:29

Zaid A.: 23:18 (sub: 1/2x strict bodyrow, bench dip, 4 rounds)

Rob C.: 19:50 (sub: 90″ plank hold, strict sit-up)

James F.: 25:58 (sub: 1/2x pull-up, 1/2x banded ring dip, red)

Mark Co.: 25:01

Ryan L.: 25:37 (sub: 1/2x pull-up, 1/2x banded ring dip, red)

David S.: 17:17

Josh M.: 16:57

Chris H.: 20:32

Sean F.: 20:01

Ralph B.: 24:46

Brett B.: 23:32 (sub: 1/2 ring dip)

Neil A.: 26:03 (sub: 500m row, 1/2x ring dip)

Shane B.: 23:45 (sub: 1/2x pull-up, 1/2x ring dip)

Ran B.: 26:26 (sub: 1/2x jump-stretch strict pull-up, green, 1/2x static dip)

Jim D.: 26:26 (sub: 1/2x jump-stretch strict pull-up, blue, 1/2x banded ring dip, blue)

Diane N.: 23:38 (sub: sit-up, superman)

Brian W.: 23:28 (sub: strict bodyrow, 1/2x static dip)

James H.: 20:56 (sub: strict sit-up)

Candida M.: 20:35 (sub: 1/2x pull-up, 1/2x banded ring dip, red)

Katie K.: 23:50 (sub: 1/2x jump to pull-up, 1/2x banded ring dip, red)

Luke B.: 19:17 (sub: 2/3x strict bodyrow, pushup)

Roselena R.: 13:10 (sub: 5 rounds, 20x prom squat, 18″, 10x shrugs, 20x lunge, 10x retractions)

Shawn C.: 20:46 (sub: 500m row, 1/2x pull-up, 1/2x ring dip)

Kyle S.: 16:58 (sub: sit-up)

Mark L.: 20:39 (sub: 90″ plank hold, weighted strict sit-up, 15-lb. plate, superman)

Brad H.: 19:06 (sub: 2/3x squat, 1/2x jump-stretch strict pull-up, green, pushup, 4 rounds)

Ty C.: 20:32 (sub: 1/2x pull-up, pushup)

Dat D.: 19:57

Jaime A.: 28:27 (sub: banded ring dip, red)

Kit H.: 25:00 (sub: 1/2x ring dip)

Michael H.: 25:46

Mary T.: 23:40 (sub: 1/2x pull-up, db deficit pushup)

Abby K.: 25:29 (sub: strict bodyrow, 1/2x incline pushup)

Chris C.: 19:08 (sub: 2′ air dyne, strict pull-up)

Ralph B.: 24:02 (sub: 1/2x pull-up, 1/2x static dip)

OTB:

24:56