Accumulate in any order:

30 calorie row
10 front squats
10 ring rows
10 kip swings

Bar muscle up technique
10:00 practice

16:00 clock:

8:00 row for calories

8:00 AMRAP:
10 thrusters
10 bar facing burpees

RX: (95/65)
55+: (75/55)

*Score calories + reps.