5 rounds for reps:

1:00 of Russian KBS (2/1.5)

1:00 of Burpee DB Box Steps (db in each hand, any moderate weight)

1:00 of Cals of Bike or Row

1:00 of REST

 

Accumulate:

15 Bar muscle-ups/Ring muscle ups

or 30 Chest to bar Pull-ups

or 40 Kipping Pull-ups and scales alike.