Adams mo.

In a team of 3
1. Reach a total weight on weighted ring dips in 4 mins: score=weight x reps
2. Achieve a total amount of reps of synchronised chin ups in 3 mins: 2 on the bar, 1 rests, rotating in. At least one member has to be hanging through out. If all members touch the ground then their score will be the amount of chin ups at that point.

Met Con:
20 min amrap in 3s
one rows, one works through amrap and one rests.
30 oh lunges 20/10kg
20 gtoh disc 20/10kg
10 burpee to disc.

Score is RDS + meters. Changeover occurs at end of each amrap round.