3 rounds of:
2 minutes: Row for distance
2 minutes: Max rep burpees*
1 minute: Max rep muscle-ups (bar or rings)
1 minute: Rest
This should be performed at a hard, but sustainable pace. You want to be breathing hard, but be able to keep moving at a consistent pace.
*Burpees
Round 1: Hand release burpee
Round 2: Burpee to target
Round 3: Burpee box jump 24/20″