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Run 400 Meters
10 Burpees
30 Chest to Bars
Run 200 Meters
20 Burpees
20 Chest to Bars
Run 200 Meters
30 Burpees
10 Muscle-Ups
Run 400 Meters

If you can’t do muscle-ups do chest to bars or pull-ups for the set of 10
Alpha – As Written
Bravo – Pull-Ups
Charlie – Banded Pull-Ups
Delta – 200 run, 20 burpees, 20 ring rows, 100 run 15 burpees 15 ring rows, 100 run, 10 burpees, 10 ring rows, 200 run

If this volume is a bit too high you may scale to 20-15-10.

Extra(after class)
A. Tempo Ring Dips – accumulate 20-40 reps in as little sets as possible; start at the top, 3 sec decent, 2 sec pause at bottom, push up, 2 sec pause at the top.
If you can’t do dips do the following: Top of the ring hold – accumulate 2 min + bottom of the ring hold – accumulate 2 min
B. 100 hollow rocks