4 rounds.
-3:00 Work
-Row 500m/400m
-10 shuttle runs (20 ft, down and back = 1)
-Max bar muscle-ups in remaining time
-6:00 rest
Use round 1 as a calibrator
Scale row so member does not row past the 1:45 mark on the first round. Scale run so member does not run past 2:30 on the first round. Try to keep the same number of shuttle runs and muscle ups each subsequent round.
Scale bar muscle ups to pull overs or jumping bar muscle ups. If member cannot do muscle up or pull over, then do dips on odd rounds and pull ups on even rounds. If needed, scale pull ups to chin over bar hold. Scale dips to push ups.