“After Shock”
1000 Meter Row
30 Clean and Jerks@135/95
30 Muscle-Ups(bar if no ring)

If you are new to clean and Jerks you will do Dumbbell ground to overhead

Alpha – as written
Bravo – 30 Chest to Bars or Pull-Ups + 30 Ring Dips or Ring Push-Ups
Charlie – 30 Jumping Pull-Ups + 30 Ring Push-Ups
Delta – 30 Ring Rows + 30 Push-Ups on a Bench