3 minutes on rower or bike
3 rounds of:
10 Russian kettlebell swings
50' Overhead kettlebell carry (R/L)
50' Frankenstein Walks
5 Figure 4 squats off rig (R/L)
5 Therapy squats

For time:
3 rounds of:
  5 Bar muscle-ups
  5 Snatches (power or full)
Then, 3 rounds of:
  15 Deadlifts
  30 Squats
Then, 3 rounds of:
  5 Bar muscle-ups
  5 Cleans (power or full)

18 minute time cap

Competitor
(155/105)

Intermediate
(135/95)

Scaled
(95/65)