RX
7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
– Row 150 m after each round.

intermediate
7-6-5-4-3-2-1 reps for time of:
Jumping bar muscle-ups
– Row 150 m after each round.

beginner
7-6-5-4-3-2-1 reps for time of:
Foot-assisted pull-ups
Foot-assisted dips
– Row 150 m after each round.

Score:
Total time

Skill Work
Post-workout
3 sets:
25 ab-mat sit-ups