2021-11-03 WoD

 WARM
500m row
std warmup

MAIN

A. 4 rounds, not for time
{
6 ring rows off high box
20s hollow hold
20s superman hold
3 Ring MU transitions (w feet on floor)
}

B. 20 min AMRAP. Every 4 min, starting at 0:
{
5 Burpee pullup
10 wallball 20#
15 KBS 63#
Row remainder of 4 min for distance
}
score is total distance: 5 rounds, scoring: 550, 450, 410, 380, 430m = 2200m

C. 1 strictMU 
(I added at the end just to see if I could still do one!)