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