Start off with max effort weighted dips. Perform 7 sets of 1 rep working up to a heavy single.
Rest 5-10 minutes and then complete 5 rounds for time of the following:
8 ring rows
6 ring push ups
4 forward rolls (somersault)
(If you don’t have rings you can use a bar set up in a rack and regular push ups)
Post results to comments!! Good luck!