Today’s workout may at first look complicated but it couldn’t be more straightforward. Your rotating through 4 stations where you’ll do :20 of work and then rest and transition for :40. Complete the circuit 5x for total number of reps as your score. The bar muscle up is scary to some but if you don’t have those; no big deal.just scale to whatever you normally do for chest to bar pull-ups. If you do jumping, banded or ring rows when you see chest to bar pull-ups do those. If you can do chest to bar but just can’t do bar muscle ups then do chest to bar.
:20 max clean and jerks 155/105
:20 max bar muscle up*
:20 max burpees
:20 max cal row
25 hollow rocks
20 heavy Russian (eye level) swings
15 ghd sit-ups