Every min for 10 rounds:
A. OHS @3211 2-3 reps
+
10 Min AMRAP @80%
1 Bar Muscle Up (or 1 ring muscle up or 2 pull ups + 2 dips)
10 DB Thrusters (select a weight that you can sustain without rest)
200m Row
10 Min AMRAP @80%
8 KBS 70/53
8 Burpee Box Jump Over
.2 mile AD
