5 min Row, Dyne or Run
5 Min Circuit
5 Jumping Squats
Even Minutes = Max Rep Squat Snatches 95/65#
Odd Minutes= Max Rep Bar Muscle-ups
Total Reps is Score.
Bar MU> Ring MU> Chest to Bar PU > Kip > DH > Ring Row
Squat Snatch > Hang Snatch > OHS
Row Rely (Teams of 3)
200m, 150m, 100m, 150m, 200m
Winning Team exempt from 20 plate burpees
3 x Max Rep Ghetto GHD sit-ups 1 min rest between.