KG: 60/40
Score: Total reps (Cals)
TC: 20 mins

Scaling options
Beginner
5 rounds
3min amrap
6-12 Ring Rows
12 Shoulder to OH @light
Max cal row in remaining time
1 min rest between amraps

Intermediate
5 rounds
3min amrap
6 Box Transition ring muscle ups
12 Shoulder to OH @95/65 lbs
Max cal row in remaining time
1 min rest between amraps

COMP
5 rounds, each for time
3min amrap
10 Ring muscle ups
20 GHD sit-ups
Max cal row in remaining time
1 min Echo Bike active recovery between amraps

Score: For quality
TC: 10 mins