Warm up

2 rds

90 second supinated hang

10 sky reaches each side

10 knee push aways each side

7 minutes

Then

3 rds

4 banded muscle ups

5 bb hang clean

5 bb sh2oh

5 bb oh squat

15 minutes

Welcome to adventure land

30 minutes score max points

1 muscle up or 3 jumping muscle ups or 3 pull ups + 3 dips (any kind) = 6 points

500/450m row = 30 points

BB GTOH = 4 points

BB g2sh = 2 points

BB deadlift = .5 points

Box jump = 2 points

Step up = 1 pt

Burpee bar hop = 2.5 points

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