Set a stopwatch

At 00:00

3 rounds:

30 wallball
15 C2B

Go as fast as possible. Break the sets. Scale C2B to normal pull-up if needed. Target <7min

At 10:00

15-12-9

Power Clean (60/40kg)
Ring Dip

Scale the reps and weight if needed. Target <6min

At 20:00

Row 3000m

This workout has 3 different parts. First part starts at 00:00, if you finish your workout before 10:00 you can rest and recover until the watch hits 10:00. If you don´t finish your first part under 10min, move on to the next part immediately after 10min. The same formula goes on for the next two parts. Score = time for each part.