4 Rounds for Quality:
:30 ME Muscle Ups or strict Pullups
:30 Rest
:30 L Sit Hang
:30 Rest
:30 ME Superman Rocks
:30 Rest
then
5 Rounds (can scale to 4 rounds if necessary to keep breaks to a minimum, and work at a higher intensity level, like what CrossFit is founded on…..)
200M run
10 Burpees
8 HSPU