- Burpees should be completed by the 50s mark. Reduce reps if needed.

- Complete as many ring muscle-ups as you'd like each round with as many breaks as you'd like. You could do 1 big set or a few small sets depending on your capacity.

- Score: Total Ring Muscle-ups

Prep
3 Burpees
3 Kip Swings
3 Strict Pull-Ups
3 Ring Dips
1-3 Ring Muscle-Ups

Modifications
DUMBBELL-FACING BURPEES
- Reduce Reps
- Dumbbell Facing Burpees
- Burpee To Target
- Regular Burpees

RING MUSCLE-UPS
- Strict Banded Ring Muscle-Ups
- Jumping Ring Muscle-Ups
- "X" Chest To Rings + "X" Ring Dips
- Bar Muscle-Ups
- Aussies

- Conditioning Category: Grindy Threshold

- Row: Cals should be completed in less than 2:00 each round.

- DB Box Step Overs: Perform with 2 dumbbells held down by the sides. Reps should be completed in less than 30s.

- Sit-Ups: Reps should be completed in less than 1:00.

- Score: Total time.

- Aim to complete the box step-overs unbroken each time we make our way back to this station.

- Push the pace for the majority of the row. Dial back that pace for the last few cals to prepare for the box step-overs that follow.

- Let the pace of the abmat sit-ups be what it is based on the movements around it. There isn't a ton of time to be made up here. Just make the main goal to stay moving.

Prep
5 Cal Row
5 Box Step Overs (No Weight)
5 Sit-Ups

5 Cal Row
5 Box Step Overs (Light Weight)
5 Sit-Ups

5 Cal Row
5 Box Step Overs (Workout Weight)
5 Sit-Ups

Modifications
30/21 CALORIE ROW
- Reduce Cals (< 2:00 Effort)
- 21/15 Cal Ski, Assault/Echo Bike, or Air Run
- 30/21 Cal Bike Erg
- 400m Run

DUMBBELL BOX STEP OVERS
- Reduce Loading/Box Height
- 5 Double Dumbbell Step Back Lunges

SIT-UPS
- Reduce Reps