A: Spend 10-15 minutes working on your muscle up technique.
B: Perform for time:
50 wall balls, 40 power cleans (135lbs,95lbs), 30 box jumps, 20 ball slams (unbroken, for every break 5 burpees after the muscle ups), 10 muscle ups, if you cannot do muscle ups then do 15 strict pull-ups.
One you have finished row for calories until 20 minutes are over for the total workout. Your total score is the number of calories you row.