3 rounds not for time:
1-6 bar muscle-ups or 3 dead hang to inverted
6 DB burpee box step-up/step-downs, 50/35/hand to 24/20”
+
A. Squat snatch, 10:00 to build to a single @ 80-90%
+
3 sets for even reps:
3:00 of [20 toes-to-bar + 20 row calories + max alternating pistols in remaining time]
:60 rest
+
1 set – begin immediately after final :60 rest period:
max unbroken wall balls, 30/20 to 10/9
+
optional additional breathing work, 10 sets:
:30 row, Assault Bike, or run @ 90% aerobic – no lactate, just elevated breathing!
:30 rest

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