For time:
400m run
15 Ring Muscle-ups
800m run
12 Bar Muscle-ups
400m run
9 Rope Climbs, 15 ft
27-21-15-9 reps for time of:
Wallball Shot 20/14
Clean & Jerk 95/65
2 Rounds for time of:
100 ft, Handstand Walk
50 Abmat Sit-ups
*Rest 5 minutes between workouts