Back Squat:
10-8-6-4-2
Follow each set by max strict ring pull-ups
*Each set should be challenging
Competitors:
4 Sets on rings:
2 Ring Pull-ups
2 Kip Swings
2 Muscle up Transitions
1 Muscle Up
*Rest as needed
*Do those sets between squats instead of max pull-ups
400m Heavy Suitcase Carry
Switch Hands at 200m