Complete as many rounds and reps as possible in 20 minutes of:
15 box jumps
12 kettlebell swings
9 ring dips
♀ 20-inch box and 53-lb kettlebell
♂ 24-inch box and 70-lb kettlebell
Post total rounds and reps to comments.
Stimulus and Strategy:
Today, the goal is to keep moving for the entire workout. Choose movements that allow you to complete each round in 3 minutes or less. The loading of the kettlebell should allow you to complete most of your rounds unbroken. For the ring dips, your option should allow you to perform at least 3 unbroken reps before resting. Stepping down is not required, but is recommended for most athletes.
Scaling:
Reduce the height of the box and the loading of the kettlebell. To limit the volume accumulated, change the time domain to 10 or 15 minutes.
To reduce the complexity of box jumps, consider performing a step-up to a shorter box. For the kettlebell swings, reduce the range of motion by swinging to shoulder height. For the ring dips, lower the rings so you can use your feet for assistance, or modify to ring push-ups.
In case of injury or limitation, perform a kettlebell deadlift or an unloaded good morning. For the ring dips, perform a single-arm dumbbell shoulder press or floor press.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
15 box jumps
12 kettlebell swings
6 ring dips
♀ 20-inch box and 35-lb kettlebell
♂ 24-inch box and 53-lb kettlebell
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
12 box step-ups
9 kettlebell swings
6 foot-assisted ring dips
♀ 12-inch box and 18-lb kettlebell
♂ 20-inch box and 26-lb kettlebell
Coaching cues:
Keep the rings tight to your body. Think about keeping your thumbs against your body from your pockets to your armpits.
Resources:
The Box Jump
The Kettlebell Swing
The Ring Dip
The Box Step-Up
Ring Dip Scaling
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