3 rounds:
1:00 row
5 inchworms + push-ups
:30 mountain climbers
10 scap pull-ups

- RX -
7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
- Row 150 m after each round.

- INTERMEDIATE -
7-6-5-4-3-2-1 reps for time of:
Jumping bar muscle-ups
- Row 150 m after each round.

- BEGINNER -
7-6-5-4-3-2-1 reps for time of:
Foot-assisted pull-ups
Foot-assisted dips
- Row 150 m after each round.

- MASTERS 55+ -
10-9-8-7-6-5-4 reps for time of:
Chest-to-bar pull-ups
- Row 150 m after each round.

Post-workout
3 sets:
10-20 GHD sit-ups

2 sets:
:30 double-forearm stretch
:30 table-top stretch

7-6-5-4-3-2-1 reps for time of:
Burpee + wall walk
- Run 150 m after each round.