5 @65%
5 @75%
Max reps @85%

Score: Weight used across each set
TC: 10mins

Scaling options
Beginner
3x5 @3 sec down
Rest 2mins

Intermediate
As written

COMP
As written

Score: Time
TC: 20mins

Scaling options
Beginner
Amrap 20 mins
10 Wall balls @light
5 Ring rows

Intermediate
Partition the work as needed
For time
100 Wall Balls @20/14 lbs
50-75 Pull-ups

Forced rest every 3 minutes

COMP
As written

This piece is for quality. No rest between exercises and sets, but make sure you perform full range of motion on the rows and you feel good contractions on the toe touches.