Pull-ups, Step-ups, Supine Ring Pull-ups, Goblet Squats, Ring dips, agility bench maze

4 rounds for time of:
10 Pull-ups
10 Step-ups @ 35lbs dumbbells
10 Supine Pull-ups
10 Goblet Squats @ 55lbs
10 Ring Dips
1 Bench Maze
2 Minutes rest
Splits
1 - 2:18
2 - 2:27
3 - 2:31
4 - 2:52
Total w/ rest - 16:09
This is what I was wanting today, a semi hard with good transitions and movement.  I just could not seem to push.  It is crazy since that Turkish get up work out my knees have felt tons better.  Something weird had been going on in there to have that much crunching and pain then better.

Finished with 3 sets of 20 toes to bar.