Heat 1 go by :20 min into class. Heat 2 go by :18 min remaining in class. (Ex: Heat 1 = 5:35, Heat 2 = 5:57)

For time
80-foot dumbbell overhead walking lunge (20ft lengths) *Make sure you don’t get a no rep during a 20ft length or you have to repeat the whole length!
20 alternating dumbbell snatches (Tiebreak time:______)
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches (Tiebreak time:______)
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches (Tiebreak time:______)
20 Ring muscle-ups
Time cap: 15 minutes

Rx: ♀ 35-lb (15-kg) dumbbell, ♂ 50-lb (22.5-kg) dumbbell
Masters 55+: ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell
Scaled: (Ages 16-54) ♀ 20-lb (10-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups ♂ 35-lb (15-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups
Scaled Masters 55+: ♀ 10-lb (5-kg) dumbbell, jumping pull-ups, then jumping chest to-bar pull-ups, then pull-ups ♂ 20-lb (10-kg) dumbbell, jumping pull-ups, then jumping chestto-bar pull-ups, then pull-ups

Warm Up:
2 Rounds
Bike :30 moderate
:20 GHD Lat Stretch
20ft Bodyweight Walking Lunges
2 Rounds
5 Ring Rows
5 Kip Swings
5 Pushups
2 Rounds
6 DB OH Walking Lunges
6 Alt. DB Snatch
5 Rig Gymnastics of your choosing