A) 1 round:
1 Minute Plank Hold
B) 3 rounds:
10 Knee Raises
10 Dumbbell Deadlifts
10 Dumbbell Push Press
15 Calorie Row
15 Dumbbell Power Cleans 50#/35#
20 Wall Balls 20#/14#
This is a long one!
Toes-to-Bar: you may scale to knee raises if needed.
Muscle-Ups: you should be able to complete each round in 2 sets or less. Scale reps as needed. Scale to 10 ring dips if needed.
Power Cleans: you should choose a weight that you can complete in 2 sets or less. Scale load as needed.
Wall Balls and Push-Ups: you should be able to complete each round of wall balls and push-ups in 4 sets or less. Scale repetitions if needed.