4 sets of:
4min on 3min off
400m Row - in sub 1:45
then AMRAP of:
6 Ring Rows
9 Push ups
12 DB-walking lunges
24.3
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ (29, 43 kg)
♂ (43, 61 kg)