unnamed

“Alpha”
Row 500 meters
50 Overhead Lunge steps@45/25
30 Chest to bars
+
Rest 1:1
+
Row 500 meters
50 KBS@53/35
30 Toes to bar
+
Rest 1:1
+
Row 500 meters
50 WB@20/14
30 HSPU
10-15 Muscle-ups(if you cant do ring do bar)

Bravo
Deadlifts@155/105
Pull-ups
Knees to chest
HSPU w feet on a box
No Muscle-ups

Charlie
Deadlift@135/95
Ring Rows
Knee Tucks
Push-ups
No Muscle-ups

Delta
30 Deadlifts@115/80
20 Ring rows
30 KBS
30 sit-ups
30 wall balls
20 push-ups