20s Chin-up grip hang (underhand)
10 Single-arm kettlebell suitcase deadlifts each arm
20 Push-up position shoulder touches
Superset with front squats. Complete 8-10 reps per round, scale to bar dips or a challenging banded option.
10 Minute EMOM
3 Bar muscle-ups
Max double unders in time remaining
Score is total double unders
Row 300 metres
Rest 60s between efforts
Score is fastest interval time.