For Time

10 down to 1
Wall walks
DB snatches, alt @ 32.5/22.5kg

Target time. < 13:00 CAP 16:00

– Rest 10:00-15:00 before part B –

For time
12 Ring muscle-ups
24 GHD sit-ups
36 Wall balls @ 30/20p
24 GHD sit-ups
12 Ring muscle-ups

Target time. < 10:00 CAP 14:00

Wall walk → Reduce reps (5-4-3-2-1-5-4-3-2-1) → Wall walk ½ way up
DB snatch → 32.5/25kg to 22.5/15kg
Ring muscle-up → Reduce reps (8 to10 reps) → Bar muscle-up → Chest-to-bar or regular pull-ups (12 to 24 reps)
GHD sit-up → GHD sit-up to parallel