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Congratulations to all who completed the Friday workout, in which Jeff accidentally wrote for an additional round of 3 pull ups and 3 sit ups.  Extra credit is always smiled upon :)

Warm Up:

Run 400 m or Row 500 m 
Then,
Upper Body Pushing

3 rounds
5 kick up to hand stand
3 ring dips

Then,
Core

3 rounds:
10 Kettlebell Swings
10 second L-sit

WOD:
Team "Luce"

In teams of 2 or 3: 

3 rounds of:

Run 1k
20 ring dips
100 squats

Runs are completed as a team, one team member works at a time for dips and squats.

Each team will have a weight that they must carry for the duration of the workout.   During the runs, someone must carry it, it can be passed as often as needed.  During the ring dips, the athlete not doing dips, will hold the weight, but they must also assist the athlete doing the dips as there will not be bands allowed.  During the squats, the athlete doing the squats must hold the weight.  

If the weight touches the ground at any moment, all team members must complete 5 burpees.