PART 1: BACK SQUAT
Build to Heavy Set of 10
Back Squats

*Score = Heaviest Load

PART 2: "SHOT CLOCK"
AMRAP 12:
1 Ring Muscle-up/Bar Muscle-up/C2B/Pull-Up
15 Wall Balls (20/14)
2 Ring Muscle-ups/Bar Muscle-up/C2B/Pull-Up
15 Wall Balls (20/14)
3 Ring Muscle-ups/Bar Muscle-up/C2B/Pull-Up
15 Wall Balls (20/14)
...
[Add 1 Ring Muscle-up Each Round]

PureFit:

4 Sets

AMRAP 4:
5 Ring Row
7 Push-Ups
9 Wall Balls

Rest 1min between sets