14 Minute AMRAP

200 Meter Run

9 Burpee Box Jump (24″/20″)

3 Ring Rows & 3 Ring Dips/ 3 Ring Muscle Ups

For those doing the Rx option, band as necessary for the ring dips.  You can control the difficulty of the ring rows based on your body position.  The more horizontal you are, the more difficult the movement is.  This is something you can change during the course of the AMRAP based on how difficult you want to make it.