We’ll continue the experiment of different options for today’s workout. You have 3 different versions (Rx+, Rx, Rx-) with the same time cap. For example, on burpee box get-overs: 20 (Rx+) / 16 (Rx) / 12 (Rx-). Choose the hardest version you think you’ll finish within the time cap. As always, there are further movement options in the notes.

For time:

20 / 16 / 12 Burpee box get-overs, 48/40”
30 / 24 / 18 GHD sit-ups
40 / 32 / 24 Wall balls @ 9/6kg
30 / 24 / 16 Bar Muscle-Ups
40 / 32 / 24 Wall balls @ 9/6kg
30 / 24 / 18 GHD sit-ups
20 / 16 / 12 Burpee box get-overs, 48/40”

Time cap. 16:00

Pacing. 1) Smart breaks on each movement to avoid the need for excess rest or getting stuck, 2) Get straight to work each time.
Strategy. Find a rhythm on the burpee box get-overs that allows you to consistently move from rep to rep. Try to be efficient using your hands to help vault you up and over the box every time, then get right down for your next burpee.
Take a few deep breaths as you move to the GHD and begin your set. The approach to the remaining movements should be to break the sets based on your capacity and ability to keep the rest short before getting right back to work. Do your best to have a good game plan and stick to it.
Take a more aggressive approach to the final set of burpee box get overs. Try to get up and over each rep as fast as you can sustain for all 20 reps to finish out.

Bar muscle-up → Chest-to-bar or regular pull-up (60 / 42 / 30 reps)