5- 2:00 rounds of:
5 muscle-ups
150-yard shuttle sprint (25 yards there and back, 3 times)
Max reps 135-lb./95-lb.* thruster
Rest 3 minutes between rounds.

Intermediate

5 2:00 rounds of:

5 low ring muscle-ups with feet on a box
150-yard shuttle sprint (25 yards there and back, 3 times)
Max reps 95-lb./65-lb.* thruster
Rest 3 minutes between rounds.