For time 7 bar muscle-ups 7 chest-to-bar pull-ups 7 chin-over-bar pull-ups 21 thrusters (40/25 kg) 5 bar muscle-ups 5 chest-to-bar pull-ups 5 chin-over-bar pull-ups 15 thrusters 3 bar muscle-ups 3 chest-to-bar pull-ups 3 chin-over-bar pull-ups 9 thrusters

0-5 min 1k/750m row 5-10 min 30 power snatches (60/40kg) 10-15 min 1k/750m row 15+ min 30 squat snatches

For time 16 shoulder-to-overhead (80/60kg) 24 KB swing (24/16kg) 24 wall ball (9/6kg) 20 shoulder-to-overhead (70/50kg) 24 KB swing 24 wall ball 24 shoulder-to-overhead (60/40kg) 24 KB swing 24 wall ball

AMRAP 20 min 10 strict ring dips 10 MB cleans (9/6kg) 10 alt. weighted pistols (17.5/10kg) 20 MB russian twis

Every 3 min x 4 rounds 12 over-unders 12 DB step-ups (22.5/15kg) (60/50cm)

Power clean and push jerks 3-3-3-3-3